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BB WORK:
Hang Cleans – 5×1 work up to a heavy rep
STRENGTH:
Back Squat – 4X3@90%
METCON A:
30 Jumping Lunges
10 HSPU
10 Hang Power Cleans (155/105)
30 Jumping Lunges
20 HSPU
10 Hang Power Cleans (155/105)
30 Jumping lunges
30 HSPU
10 Hang Power Cleans (155/105)
METCON B:
3 minute AMRAP x4
3 Thrusters (100/70)
3 CTB Pull-ups
6 Thrusters (100/70)
6 CTB Pull-ups
9 Thrusters (100/70)
9 CTB Pull-ups
Rest 1 Minute between AMRAPs
The couplet continue as 3/3 6/6 9/9, it does not climb to 12/12 etc.
METCON C:
5 Rounds
14 KB Snatch (53/35)(7/arm)
rest 30 seconds
250m Row
rest 30 seconds
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