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Tuesday 09.15.2020

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Warm-up Drills
I. Coach’s Choice
II. 3 Position Power Clean Review and Warm-up
5 reps each x 3 sets, moving from PVC to barbell
-High Hang Power Clean
-Mid/knee Hang Power Clean
-below knee/Low Hang Power Clean
III. Mobility & Yoga Poses

Impact/Focus: Power Clean Triples
Warm-up as needed before completing the following Power Clean every :75 seconds for 7 Rounds as shown below. See notes for additional weight/loading guidelines.

Every :75 seconds x 7 Rounds total work to establish a triple rep on the day or a three rep maximum.

Power Clean x 3-3-3-3-3-3-3
(climbing weight as able)

Post scores to comments.

“Bushwhacked”
5 Rounds for time of (15:00 time cap)
Run 200m
10 x Box Jump Overs (24/20”)
15 x GHD/Abmat Sit-ups

Notes:

Scaled WOD;
4 Rounds for time of (15:00 time cap)
Run 200m
10 x Box Jump Overs (24/20”)
10 x Abmat Sit-ups

Post scores to comments.

Samy Daghir

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