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16 May 17

Warm up 50 Double Overhead KB Walk 10 GHD Sit- ups

10 Inch Worms 2 Rounds Clean Warm Up

With a Barbell-

2 Rounds of: 3 Reps High Hang Power Clean

3 Reps Hang Power Clean + FS

3 Reps High Hang Squat Clean

3 Reps Hang Squat Clean

3 Reps Front Squat

Olympic Lifting -

A. Clean : 8 x 2 @ 85% (Perfect Reps)

B. Snatch High Pulls 5 x 2 @ 70%

Gymnastics

5 Strict Weighted Pull Ups

Rest 30 Seconds

10 Strict Pull Ups

Rest 30 Seconds

5 Kipping Pull Ups

Rest 2:00

x 4 D. Conditioning

EMOM x 15

M1: 3 D- Ball Cleans 150/100

M2: 7 Burpee Box Jump Overs 30/24

M3: 2 Ring or Bar Muscle Ups

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