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488 Regal Row Suite 118
Brownsville, TX, 78521
United States

WOD

Mon, Apr 17 2017


Skill

Power Clean Technique

Conditioning

AMRAP in 22 Minutes:
400M Run
18 Toes to Bar
8 Power Cleans (135/95)
2 Min Rest between Rounds

Extra

Before Class

Hang Snatch: 40/2, 50/2, 60/2, 70/1, 75-85/1*4

FS: ***ADJUST 10rm dependent on last week***
Set 1-50% of 10rm/12
Set 2-75% of 10rm/10
Set 3-Max Reps of 10rm
Set 4-Adjust weight dependent on reps in set 3 as below

Weight Change Based on Reps in set 3
Reps - Weight Change
4-6 - Decrease 5-10#
7-8 - Decrease 0-5#
9-11 - No Change
12+ - Increase 5-10#

Accumulate 20 strict HSPU facing wall
*focus on proper hand placement

8 min. EMOM
-4 legs only from start to bottom of kip + 6 kipping hspu

After Conditioning
Midline/Core: not for time
-20 archups
-2 min. tabata arch hold
-20 archups