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WOD - Friday, 4/20/2018

WU 1: Cone Game
 

WU 2:
With an empty bar,
3 Strict Press
3 Push Press
3 Push Jerks
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
3 Clusters
x 2

A. Strength: Clean complex (15:00)
Build to a heavy complex of :
1 Power Clean + 1 Hang Power Clean + 2 Front Squat

B. Conditioning:
Ben Bergeron’s,
“Rack City”
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)

Time Cap: 15:00

 

Extra Credit: ARMS!
4 x
20 Alt. DB Curls, AHAP
25 Triceps banded pull downs, AFAP

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