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03.21.17

21
Mar

03.21.17

Warm Up:
Three sets of:
Light KB Single Arm Strict Press x 5 reps each arm
Light KB Single Arm Push Press x 5 reps per arm
Light KB Goblet Squats x 10 reps
Light KB Single Arm Thruster x 5 reps per arm

Clean Warm Up:
3-5 reps mid-thigh clean jumps
3-5 reps mid-thigh clean pulls
3-5 reps tall muscle cleans
3-5 reps tall cleans

6 sets at 70%
1x clean pull
1x hang clean pull from knee
2x hang clean from the knee

3sets of 3 reps
Clean segmented deadlift
Pause 1″ off floor, at kneecaps, mid-thigh and then return to floor.

WOD
10:00 EMOM
1x clean
Build load. Squat if you can.

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