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Old 08-01-2008, 11:56 AM   #19
Cosmo Mazza
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Join Date: Jun 2008
Posts: 73
Default 8/1/2008

w/u

Snatch Balance

95 x 2 x 3 reps


Push Jerk

175 x 3 x 3 (from rack)


Clean Pulls (speed)

245 (1 every 30 seconds, 10 or 11 total)

Muscle-ups

1 every 30 seconds (9 rounds then a double on round 10)

Metcon

3 rounds
2 minutes shadow boxing
10 push-ups w/feet elevated on ball
5 weighted pull-ups (45#)

Core
1 min standard plank
30 seconds plank each side

Vertical jump test
22"
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