Strength/Skill
Every 90 sec x 4 sets , complete:
1 Clean Pull + 2 Power Cleans
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Immediately followed by …
Every 90 sec x 4 sets , complete:
Clean Pull + Hang Clean
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Immediately followed by …
Every 90 sec x 3 sets , complete:
Hang Clean
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focus on mechanics!
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Every 90 seconds, for 12 minutes (8 sets):
Box Squat x 3 reps @ 70% of last week’s 1-RM Box Squat
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Metcon
Three sets of:
Row 500 Meters
Toes-to-Bar x 20 reps
Rest 3 minutes
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Accessory Work
run 400m cool down