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01.17.18

17
Jan

01.17.18

Warm Up:
250m row
10 box step ups
10 goblet squats
10 KB swings

250m row
10 muscle cleans
10 front squats
10 kip swings

Mobility:
Banded assisted upper anterior chain opener x 1:30
Inchworm + scap push up + press up x 5 reps https://www.youtube.com/watch?v=2MvvWZvBxzk&index=6&
3-5
kip swings

Clean warm up:

With an empty barbell, perform:
Clean-Grip Romanian Deadlift x 3 reps
Clean Pull x 3 reps
Muscle Clean x 3 reps
Power Clean x 3 reps
Rest as needed; then repeat

WOD
Team of 3
round 1
Each person needs to complete 3 rounds of the following- one round at a time
5 hang power cleans 155/105 115/75 95/65
10 box jump overs 24/20″
Rest 2:00
round 2
Each person needs to complete 2 rounds of the following- one round at a time
10 front squats 155/105 115/75 95/65
10 C2B pull ups or ring rows
Rest 2:00
round 3
Each person needs to complete 2 rounds of the following- one round at a time
40 DUs or 10 attempts
15 KB swings 53/35

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