Thursday 121107

Movement Integrity
NOT for time:
5 rounds
7-10 kipping toes to bar
7-10 back extensions (video)
then,
7-10 training bar or pvc “mature” overhead squats (link, image)
7-10 training bar or pvc Sotts presses (video)

Conditioning
With a running clock:

On the initial minute, every 45 seconds for 10 rounds:
1 power snatch + 1 high hang snatch (full squat) @ 70-75% of Tuesday’s max

Note: Each round begins at 0:00, 0:45, 1:30, 2:15, 3:00, 3:45, 4:30, 5:15, 6:00, and 6:45.

On the 10th minute, every 45 seconds for 10 rounds:
1 power clean + 1 high hang clean (full squat) @ 70-75% of Tuesday’s max

Note: Each round begins at 10:00, 10:45, 11:30, 12:15, 13:00, 13:45, 14:30, 15:15, 16:00, and 16:45.

On the 20th minute:
For time:
50 double unders
200 meter run
50 double unders
200 meter run
50 double unders

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