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Complex Monday

4
Nov

Complex Monday

PLEASE MAKE NOTE THAT THIS FRIDAY WE ARE ONLY HAVING CLASS AT 5:30 AM – NO PM CLASSES!!!…WE WILL BE SETTING UP FOR  THROWDOWN FRENZY” THE REMINDER OF THE DAY!!!

 

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STRENGTH

Clean & Jerk

In 10 min build to a heavy single for today.

then…

Every :90 sec for 15 min perform:

“C & J Complex” – 1 Power Clean+2 Front Squats+2 Jerks

 

(REST 3 min)

 

WOD

“I got five on it…”

 

5 Rounds for time

5 Deadlifts

10 Burpees

 

(10 min cap)

 

AFTER PARTY

3 Rounds of:

6-8 Strict Pull Ups

rest :30 sec

6-8 Strict HSPU (Shoulder taps or 3-4 wall climbs)

rest :30 sec

 

 

 

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