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Wednesday 01.17.2018

POSTED ON January 16, 2018

Wednesday | 01.17.2018

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Warm Up:
 
5 clean high pulls (naked bar)
5 hand power cleans + front squat (naked bar)
5/5 thorax rotation
10/10 Leg Swings
:20 handstand hold
 
x2-3 sets
 
Foundation:
 
A. Work to a heavy of the following complex
 
1 hang (squat) clean + 3 front squats in 5 sets
 
*Athletes should establish their weight they wish to hit for this complex 75-85% of 1RM should be possible. Once they establish their desired weight minus 50-60lbs for their starting weight.
 
Metcon:
 
*Time Cap 13min
 
Level 1 (RX)
 
21 Power Clean 155/105
9 handstand push ups
15 Power Clean 155/105
15 handstand push ups
9 Power Clean 155/105
21 Handstand Push ups
For Time
Level 2 (Intermediate)
 
21 Power Clean 115/85
9 handstand push ups
15 Power Clean 115/85
15 handstand push ups
9 Power Clean 115/85
21 Handstand Push ups
 
For time
 
Level 3 (Beginner)
 
21 Hang Power Clean 75/55
9 4in deficit push ups
15 Hang Power Clean 75/55
15 4in defict push ups
9 Hang Power Clean 75/55
21 4in defict push ups
 
For time
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