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12.19.17

19
Dec

12.19.17

Warm Up:
300m row or bike
5 strict press
5 push press
3 split jerk
10 reps Cossack squats

200m row or bike

5 muscle cleans
5 tall cleans
3 power clean
10 spiderman lunges + reach

Mobility:
Wrist stretches x :30 each position
Couch stretch x 1:00 each side
Foam roll thoracic and lats x 2-3:00

Barbell Warm up:

5 clean grip RDLs
5 clean high pulls
5 muscle cleans
5 front squats
5 clean grip push press
5 tall cleans
5 hang power cleans
5 cleans below the knee

WOD
Clean complex- build to heaviest load in 8 sets
Each complex should be unbroken
Power clean
Push jerk
Front squat
Hang power clean
Split jerk

Post wod: abs
On a running clock for 3:00
start at 0:00- 0:10
1 tuck up + 1 v-ups + hold hollow position
:10-:20

repeat complex
:20-:30

repeat complex
:30-:60

rest

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