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WOD for 061118

10
Jun

WOD for 061118

Skill: Hang Power Cleans

 

Barbell Complex:

Within 15-mins…

Clean Complex: Hang Clean (+) Power Clean
1-1-1-1-1

*Build up method–find your “heavy” for the complex using 5 sets

*Drop the bars between the reps

*Work on Pulling under the bar

Conditioning

For Time—With a 20-min Time Cap

30 Box Jumps
30 Hang Power Cleans
20 Front Squats
20 Box Jumps
20 Hang Power Cleans
15 Front Squats
10 Box Jumps
10 Hang Power Cleans
10 Front Squats

L1: 155/105, 24″/20″
L2: 115/85, 24″/20″
L3: 75/55, 24″/20″ (Step-ups)
L4: DB Hang Cleans, DB Squats, 20″/17″ (Step-ups)

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