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Tuesday 01.23.2018

POSTED ON January 22, 2018

Tuesday | 01.23.2018

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Warm Up:
 
5 clean high pulls
5 hang power cleans
5 front squats
:15 dead hang
10 lemon squeeze
 
x2-3 sets
 
Foundation:
 
A. Build to a heavy 1RM Hang Clean
 
*RX recieve in squat
*Intermediate recieve in squat
*Beginner recieve in power
 
Metcon:
 
Open work out 11.5
 
Level 1 (RX)
 
20min AMRAP
 
5 Power Cleans 145/100
10 toes 2 bar
15 wall balls 20/14
Level 2 (Intermediate)
 
20min AMRAP
 
5 Power Cleans 115/85
10 toes 2 bar
15 wall balls 20/14 9ft target
 
Level 3 (Beginner)
 
20min AMRAP
 
5 Power Cleans 95/65
10 hanging knee raises
15 wall balls 14/10 9ft target
 
Cool Down:
 
3 rounds for Quality
 
7/7 thorax rotation
2min PVC pipe thorax spine roll (or foam roller)
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