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Monday, 3/13

Mobility
limber 11
banded hip distractions

Strength/Skill
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Metcon
“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (95/65 lbs)
Pull-Ups”

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