WEDNESDAY 10/23 Warm-up: Any Order, NFT, use empty bar -20 - TopicsExpress

WEDNESDAY 10/23 Warm-up: Any Order, NFT, use empty bar -20 strict press -20 power cleans -20 front squat Olympic Lifting: Review Clean, then Clean Complex- work to a max of the following for 15min. 1 Squat clean + 1 front squat + 2 jerks Skill - Pistols -Review pistol technique, spend no more than 8-10 minutes practicing them, alternating legs. Midline: Tabata L-sit holds (or hanging knee raise hold) Conditioning: 4 round for time (20 min cap) -400m Run -Shoulder to OH -Burpees Advanced (95/65), 20 burpees Intermediate (85/55) 15 burpees Novice (65/55) 10 burpees

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