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Wednesday 5/22/19

A) Mobility and Movement Breakdown 5-10m Mobility Coaches Movement Breakdown B) Metcon (28m EMOM) 1. 3 DL ~75-80% 1RM 2. 100m Sprint 3. 10 Ball

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Tuesday 5/21/19

A) Mobility and Movement Breakdown 5-10m Coach Led Mobility Coaches Movement Breakdown B) Metcon (20m AMRAP) Fitness 10-20m AMRAP 10 Ring Rows 15 Push Ups

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Monday 5/20/19

A) Strength (20m to Complete) Fitness 4-5 Sets 8-10 High or Low Hang Power Cleans (:03s pause in set up and catch positions) Performance/Sport 4-5

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Friday 5/17/19

A) OLY (15 minutes to complete) Fitness/Performance3-5 Sets 8-10 Snatch Pulls (:03s pause @ Knee and Hip)or8-10 Deadlifts RX5 Sets Building in weight3 Snatch Pulls

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EFC Welcomes Coach Cory Small!

Cory Small Cory was born and raised in Concordia, Missouri. He has been active with fitness his whole life playing football, track, and rugby. Cory

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