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Tuesday: Nov 28, 2017

Warm up

6 Jumping Lunges

12 Second Ring Holds

14 Burpees

3 Rounds

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 -

5 Rounds of

2 Power Cleans

2 Front Squat

2 Push Press

2 Push Jerks

for time

@ 155/105

- Gymnastics

300/250 M Row

Max Kipping HSPU

(stop once you form breaks down)

3 Rounds

- Conditioning

10 Cleans @ 50/35

15 Pull Ups

10 DB Front Rack Lunges 50/35

4 Rounds for time

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