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WOD - Sunday - 12/16/2018

Shout out to our athletes of our Coney Island Barbell Club who will be competing in today's Holiday Open Weightlifting Competition. You have been trying hard all autumn and now its time to shine!!! Show em what you're made of!

Clean WU #1
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

Warm up #2
2 Sets
20 Sec Top of the Push-Up Hold
30 Sec Rest
20 Sec Bottom of the Push-Up Hold (1" off floor)
30 Sec Rest

A. Strength: Dumbbell Bench Press (2 x 20)
2 Sets
20 DB Bench Press
10-20 Bent Over Reverse DB Fly (superset)

B. Metcon
With your favorite beast

Hang Power Cleans (135/95)
Synchro HR Push-Ups (Bottom and Top)

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