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HB1.5 DE Bench & CFFB Grace

[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the speed bench prior to the working weight. In-between MWOD areas of need and reverse hyper
-No run/row today
[accordion title=”Strength”]
-DE Bench  70% 1RM x6 x3-4
keep speed fast. If you dont know your 1 RM test that instead of the DE.
[accordion title=”S&C WOD”]
-CF Football Grace
-For time:
15 Clean & Jerks  70/50kg
Sprint 1 Full Gasser
10 Clean & Jerks  70/50kg
Sprint 1/2 Gasser
5 Clean & Jerks  70/50kg
Sprint 1/4 Gasser
[accordion title=”Assistance/Skill”]
-Spend 5 minute working on a goat
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[accordion title=”Intent”]
Light speed bench but high reps in each set, remember optional work is 18 reps, max dose is 24 reps, min dose is 12 reps. Then a heavy barbell workout (first one of this cycle) mixed in with running. This is also a benchmark for CFFB. Gasser turnaround markers will be set out.



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