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1/16/18 C15103 "Power Clean & Jerk"

January 15, 2019

WU Coach Lead 0:00-10:00

 

DEFENSE 10:00-20:00

2 Rounds

- 10 Split Position Strict Press

- 15 Wall Sit + Band Pull Apart

- 15 C.S. Cuban Press

 

BACKBONE 20:00-35:00

"Power Clean & Jerk"

5 + 1 @ 40%

4 + 1 @ 50%

4 + 1 @ 60%

3 + 1 @ 70%

3 x (3 + 1) @ 80%

 

BATTLE 35:00-55:00

3 Rounds For Time

- 30 Wall Ball (20/14)

- 20 Ring Dips

- 15 Cal Assault Bike

(Cap 12)

 

 

 

 

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