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Friday 19 January

Warm up

2 minutes double under work

Clean progression (HSC, HSC Knee, Clean and jerk) x 3

10 Scapula pull ups

10 band pull aparts

Bear Crawl length of rig

Lunge rotation length of rig

 

A.) Row

5 Rounds

:60 Seconds light row

40% Max Kippng HSPU

 

B.)  Annie

50-40-30-20-10

Double unders

Sit ups

Rest 5 minutes then do “C”

-10 minute cap

 

C) Clean and Jerk

OTM X 9

Hang Squat Clean + Squat Clean + Split Jerk

Minute 1 – 75%

Minute 2 – 80%

Minute 3 – 85%

rest 2 minutes then

Clean and Jerk

EMOM x 3

Minute 1 - 1 Rep at 85%

Minute 2 - 1 Rep at 90%

Minute 3 - 1 Rep at 90%



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