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WOD - Tuesday, 7/10/2018

WU:
With an empty bar or PVC:
3 Hang muscle cleans
3 Hang power cleans
3 Strict presses
3 Power cleans
3 Jerks (push or split OK)
x 3

A. Strength: Power clean and Jerk Complex (10:00)

1 Power Clean + 1 Hang Power Clean + 2 Jerks (split or push OK)

B. Conditioning:
5 RFT:
400m Run
6 Power clean and Jerks (185/125)
 

Extra Credit: Bro Sesh (8:00)
3 RFQ:
1:00 ME Strict Pull ups/Chin ups
1:00 ME Strict Ring Dips/Banded RDs/Push ups
1:00 Rest

Extra Credit 2: More Bro Work (8:00)
3 RFQ:
1:00 ME Banded Triceps Extensions
1:00 ME Alt DB Hammer Curls
1:00 Rest

Forget the workout, bro. Check out that Extra Credit!!!

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