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01.24.17

24
Jan

01.24.17

Warm Up:
Two sets of:
T-Spine Pulse on bench x 10 pulses
Kettlebell Ankle Pulse x 10 pulses per side
Deep Squat Progression x 5 reps

and then …

Two sets of:
Row 300 meters @ a conversational pace

Skill: mid-hang clean
1 set empty bar, 1 set with weight
3 x mid-hang clean jump
3x mid-hang clean pull
3x tall muscle clean
3x tall clean

6:00 EMOM
mid-hang power clean + clean @ 65-75%
then..
4:00 EMOM
clean pulls x 2 reps @100%- these aren’t high pulls

WOD:
4 RFT
12 Box jumps
8 Hang power cleans 135/95 or 115/75
1 Rope Climb or 2 up/downs

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