Friday, March 30, 2018 - Train8nine
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Friday, March 30, 2018

Lift 8N – Pull Day 2

9 minute EMOM

1st minute: 10 Dead hang Chin-ups (banded or weighted RTF 3)
2nd minute: 10 Supine Hamstring Curls (rower)
3rd minute: :30 Plank hold
*repeat for two more rounds

 

Metcon

Elite

6 rounds for time of

10 Hang Power Cleans 165 / 115
Odd Round: 20 Toes-to-bar
Even Round: 60’ Burpee Broad Jump

 

Rx

6 rounds for time of

10 Hang Power Cleans 135 / 95
Odd Round: 15 Knees-to-Elbow
Even Round: 60’ Burpee Broad Jump

 

Scaled 

6 rounds for time of

10 Hang Power Cleans 95 / 65
Odd Round: 30 Sit-ups
Even Round: 60’ Burpee Broad Jump

Post time to whiteboard.

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