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11.29.16

29
Nov

11.29.16

Warm Up
1:00 jump rope
:30 mini-band monster walk
1:00 jumping jacks
:30 banded glute bridges
:30 clam shells
1:00 Lateral Knee Drive Hops- this is a skater with a knee drive to a hop

Skill: Cleans

2 sets of 5 reps of Tall Clean + FS + Jerk 45/35
2 sets of 5 reps of Tall Clean + FS+ Jerk 65/55

3 Position Clean- try squat cleans if you can
3 sets of the following at 65-70%
1x high hang clean
1x mid patella clean
1x from the ground clean

Clean EMOM
mins 1-3 2 reps @ 70%
min 4 1 rep @ 75%
min 5 1 rep @ 80%
min 6 1 rep @ 85%
mins 7-8 1 rep @90%

Finisher: clean pulls at 90-105%
3 sets of 2 pulls

WOD:
12-9-6-3
Back squats 155/105
Box jumps 24/20″

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