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WOD - Friday, 9/16/2016

Clean 1RM, FS & HPCs

Mobility: Wrists/lats/front-rack prep, hips, knees, ankles


3 Muscle cleans

3 Hang power cleans

3 Tall cleans

3 Cleans

x 3

A. Strength: Cleans (20 minutes)

Find a new 1RM [squat] clean*

*This is a tester. Write this number down and remember it. This number will be referred to throughout the entire fall lifting season. If you cannot make it to class do your best to make it up during open gym times.

B. Conditioning:

5 Rounds for time:

10 Front squats (155/105)

10 Hang power cleans (155/105)

Time cap: 18 minutes

Extra Credit: 100 Hollowrocks

I'm pretty sure this is what I look like when I hit a new PR.

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