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Friday!!!

26
Sep

Friday!!!

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SKILL

 

Barbell Warm – Up (Clean)

 

OLY

 

EMOTM for 8 min

 

3 Power Cleans  + 3-5 Burpees

 

** All sets should be at or around 70-75% of 1-RM Clean

 

rest 1 min

 

EMOTM for 5 min

 

1 Squat Clean 

 

** All loads should be at or around 75%-80% of 1-RM

 

WOD

 

3 Rounds for time

 

21 Power Cleans

15 Front Squats

9 HSPU

 

L1 – 65/45 & Push Ups w/hand release

L2 – 85/55 & HSPU on Box

Rx’d – 95/65

 

***For those competing tomorrow perform

 

3 Rounds each for time

 

12 Power Cleans

9 Front Squats

6 HSPU

rest 2 min  

 

**Use same loads