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WOD - Friday, 6/15/2018

WU:
With an empty bar or PVC:
4 Hang muscle cleans
4 Hang power cleans
4 Strict presses
4 Power cleans
4 Jerks (push or split OK)

x 3

A. Strength: 3 Position Power cleans (17:00)
Build to a heavy complex of:
1 High hang power clean + 1 Hang power clean + 1 Power clean

Beat 5/25/2018

B. Conditioning: (13:00)

For time:
30 Power Cleans
30 Bar-Facing Burpees (Open standards)
30 Front Squats
Rx = 155/105

Compare to similar workout on 5/25/2018

Extra Credit: ARMS!

Superset x 3:

  • Barbell Curls (21s)*
  • 25 Banded Tricep pull downs

*The number "21" refers to the number of total reps you do in one set. However, this particular "21" is divided into three 7-rep segments that ultimately target the entire bicep.
1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).
2nd 7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).
3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.
 

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