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WOD - Tuesday, 10/17/2017

WU.
With an empty bar or PVC
4 Hang muscle cleans (1" above knee)
4 Hang power cleans (1" above knee)
4 Push jerks (focus on timing of lockout and feet)
4 Power cleans (mid-shin)
x 3

A. Strength: Power Clean and Push Jerks (17 minutes)
Hit a 3RM (T&G)
Beat last week's triple by at least 1 pound

B. Barbell cycling/conditioning (8 minutes)
2 x ME (RX = 155/105)

 

Rest 2:00 between sets
Your goal should be to accumulate at least 18 between the two sets. Record weight and total reps.

This is our last day of "Grace" prep before Sunday's Barbell for Boobs.

C. Conditioning

For time:

21-15-9

C2B Pullups

Deadlifts (185/125)

Time Cap: 8 minutes

Extra Credit: Planks (9 minutes)

5 x

1 min on / 1 min off. Add weight if possible.

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