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Tuesday: Nov 7, 2017

Warm up 10 Cals Bike

25 Ft Walking Lunge

50 Ft empty Sled push

10 High Box Jumps Step Downs x 2

Clean Warm Up

Barbell Cycling Practice @ 35% of 1 RM

5 Power Cleans

5 Shoulder to Overhead

Rest 1:00

5 Power Clean and Jerks

5 Hang Squat Cleans

Rest 1:00

5 Squat Cleans

5 Squat Clean Thrusters

Olympic Lifting -

- Clean and Split Jerk

Build to a heavy.

Then

5 x 3 TNG @ 75%

- Gymnastics

10 Strict HSPU

Rest 2:00

10 Wall Facing Shoulder taps

Rest 2:00

:30 Ring Push up Holds

Rest 2:00

3 Rounds not for time

- Conditioning

25 Cals Rower

20 Thusters @ 95lb

15 Chest to Bars

4 Rounds

3 Rounds

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