Tuesday 012616

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BB WORK:
2-Position Clean + 1 Jerk (2 pos. Clean = 1. Full Clean 2. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis)
EMOM for 6:00 – 1 2-Position Clean + 1 Jerk @80% C&J 1RM

STRENGTH:
Back Squat: 1X8@75%, 1X5@80%, 1X3@85%, 1X3@90%
*Quick up and down with no pause every set

METCON A:
10 minutes to complete:
30 Shoulder to OH (95/65)
20 Burpee Box Jumps (24/20″)
15 Toes to Bar
20 Shoulder to OH (135/95)
30 Burpee Box Jumps (24/20″)
15 Toes to Bar
*ME Shoulder to OH (185/125) in the remainder of the 10 minutes.

METCON B:
EMOM for 12 Minutes:
Even: 250m Row
Odd: 5/4 Bar Muscle-ups

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