Monday, October 2nd

The Science Behind a Great Cup of Coffee -Smithsonian

Performance is in red, Competition is in blue, Links are in green

A) Three sets of:
Hang Power Clean x 5 reps 
Rest 45 seconds
Lateral Box Step Up x 10 reps each leg
Rest 45 seconds
Ring Row x 8-10 reps 
Rest 45 seconds

B) 8 sets for Max Reps
20 seconds of dips
Rest 10 seconds
20 seconds toes to bar
Rest 10 seconds 

A) 4 sets of:
Squat Clean x 1.1 between 70-80%  

Rest 10 seconds between clusters and 1-2 minutes between sets

B) 3 sets of:

Front Squat x 8 reps @60%
rest 2 minutes 

C) 8 sets for Max Reps
20 second kipping ring dips
Rest 10 seconds
20 seconds toes to bar
Rest 10 seconds

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2020 Borst Ave., Unit 2 Centralia, WA 98531