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Tuesday, 12/1

Tuesday 12/01

Cash in: 3x200m with 60 sec rest

Cash out:  Box jumps: 25 reps AHAP! Jump up and step down


Basic & Performance

3 POS CLEANS: (60%x1+1+1, 65%x1+1+1, 70%x1+1+) x 2 waves

RACK JERK BEHIND NECK+JERK: TAKE BAR OFF RACK FROM THE BEHIND NECK POSITION PERFORM 1 JERK….LOWER THE BAR TO THE FRONT POSITION AND DO 2ND JERK: 1+1 X 5 SETS. You select the weight to be used. Proper footwork and drive thru and under the bar is critical here.

Clean pulls: : work up to 90%x3, 95%x3, 100%x3 these are of your best clean. Focus on position as well as getting speed thru the middle. Make the bar “sing to you!”


In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:

  • 8 Deadlifts (225/155 lbs)
  • 8 Burpee Box Jump-Overs (24″/20″)
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