Adopt-A-Family needs help

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ADOPT-A-FAMILY

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Please don’t forget about those in need this Christmas Season

We have adopted a large and deserving family.

Please consider signing up for a present – I know some are big presents. Maybe two-three people can go in together to make this happen.

SIGN UP

dynamic movement prep
Group warm up
50 n 50 ghd

Strength
Deadlift protocol
Warm up deadlifts to 80-85%
Then
3 sets. Resting 3-4 minutes between sets
Keep weight between 85-95%
3 half range deadlifts (floor to top of knee)
Immediately followed by
6 box jumps  24/20

Then
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min

MAD MOBI
Hamstring up n over
Press up
Pigeon
Keg
Lat stretch band

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