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Sunday 6/30/13

Strength:

  •  Clean Grip DL 3 x 3 @ 125% of 1 RM C & J
    • Clean Pulls 2 x 2 @ 110%
    • Clean High Pulls 3 x 1 @ 100%

MetCon:

  •  4 RFT
  • Sit-ups x 20
  • Wall Balls x 15
  • OH Split KB (32/24, 24/20) Split Squats x 10lft/10Rt-  Hold KB locked out overhead while you do a split squat.  If KB is in Right hand then Right knee will be going to the ground.  Good rep is knee to ground and front leg fully locked out at top, to complete the rep. 

Auxiliary:

  •  Sledge Slams 3 x 20
  • Static Heavy Holds 3 x max effort.  Take either trap bar, Db's, or KB's and hold with shoulder blades back, core tight, and great posture.  Hold for max time. 

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