Thursday, November 29, 2018 - Train8nine
(305) 912-3963

Thursday, November 29, 2018

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Join us this Saturday, December 1st at 9:00 am as Rick Chavez will be hosting a Kettlebell Strength and Flow session.

8N members are free, drop-in $20.  Tell a friend!


Skill Work / Challenge

Double-unders

5 rounds of 1 minute work / 1 minute rest
AMRAP Double-unders in the one minute of work

 

Oly Work

Hang Power Clean
Hang Squat Clean

 

Metcon

EMOM for 12 minutes perform

1 Hang Power Clean + 1 Hang Squat Clean
*choose a load that is challenging, but you can TNG (RPE 8.5)

then

3 x 8 of Romanian Deadlifts RPE 8.5

then

3 x 3 of Pause Back Squats RPE 8.5
*RPE 8.5 = I can get 1.5 more reps at this weight

then

4 x 100’ Single Arm KB Farmer Carry
*as heavy as possible

 

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