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10/11/17 C4303 "Front Squat Complex"

October 10, 2017

WU - Coach Led 0:00-10:00

 

BACKBONE 10:00-35:00

Front Squat+Jerk

5+1 (bar)

1x4+1@40%CL&J

2x4+1@50%

 

Clean+FSQ+Jerk

2x2+2+1@65%

6x2+2+1@75%

 

Strict Press 35:00-45:00

1x3@35%CL&J

2x3@45%

 

DEFENSE 45:00-55:00

3 Rounds

12 Internal Rotation + Chest Press "CS"

12 GHD Sit-ups

12 Wall Squats (arms up and feet 6-12" from wall)

 

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