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Saturday 4/20/13


  •  High hang clean + hang clean + clean 6 x 1/1/1 starting at 60%.  Focus on really fast pull and getting under the bar faster.  You can keep it in a power position on the catch if the legs are a little fatigued from this weeks work or drop down into a full squat catch.  Don't worry so much about weight on this one, but more on speed of execution.

MetCon: Team or individual

  • For  Time: 30 minute time cap.
  • Run x 1600m (Team will split the run up into each member will run 800m
  • Pull-ups x 50
  • Hand release push-ups x 75
  • Air Squats x 100
  • Run x 1600m


  • Bar roll-outs 3 x 15
  • Ring support holds 3 x 30 sec.


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Sun, June 30, 2013 @ 7:51 AM

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