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04.26.17

26
Apr

04.26.17

Warm Up:
6:00 AMRAP- Partner Up
Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 Abmat sit-ups as quickly as possible while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

Mobility:
Wrist and ankle stretches x :40-:60
Hawaiian squats 6-8 reps

Front rack drill x 3 cycles with partner
https://www.youtube.com/watch?v=ZjzjpBp4A-M&

Skill: front squat
3reps @70%
2 sets of 3 reps@73%

WOD: complex
8 sets
Hang clean
Push press
Clean ( power or squat)
Split jerk

Then…
Clean pulls
5 reps@108%
5 reps@113%
5 reps@118%

* record heaviest load from the complex

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