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Day: February 28, 2019

28 02 '19

19.2 sign up sheet link

Hello Pyromanians, we’ve reset the Open sign up sheet for this week. You can go on the link and add your name as an athlete and a judge. We had good success with the sheet and the flow last week so we’ll continue with this format. Here’s the link:
https://docs.google.com/document/d/1ZYBfI8cTdpvdigmRm6tQ25exzGgBR8ZCuyCQJQYedmE/edit

28 02 '19

Thursday February 28th

Strength

Front squats
3-3-3-3

Jerk
3-3-3-3

Note: Technique and mechanic focus

METCON

5min AMRAP

5 Deadlift 225/155
5 bar facing burpees

Lite/beginners

Bar at 165/115

Accessory work
Shoulders of steel
Lateral raises 3×10

Weightlifting
Snatch balance
5-4-3-2-1-1-1-1

Snatch high pulls @80% of 1RM
3-3-3-3

Gymnastics
Accumulate 2min of:
Ring support hold

Core
20 strict knees to elbows

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