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WOD - Friday, 11/3/2017

WU1: (5:00)

PVC Game (7 Burpees)

WU2: (5:00)
3 Hang Muscle Cleans (1" above knees)
3 Front Squats
3 Tall Cleans
3 Cleans
x 2
 

A. Strength/Barbell Technique: 3 Position Clean (16 minutes)

From the top down. High hang → hang → full

1 x @45%
1 x @55%
1 x @65%
1 x @75%

2 x 1 @80%

B. Conditioning

"Nasty Girls"

3 Rounds for time:

50 Air squats

7 Muscle ups (7 Burpee C2B)

10 Hang power cleans (135/95)

 

Time cap: 16 minutes

 

Extra Credit: GHD Hip Extensions

3-5 x 10-20

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