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Tuesday 141209


Breakthrough! Aaron got back on the snatch-train yesterday, nailing 205 solidly which matches his PR.
Fitness

A. 500M Row @100%, 3min rest x5 sets
B. Every 90sec x6: 5 Push press, 95/65 + 5 Box jump-overs, 24/20
C. 6min AMRAP:
C2B
HRPU
1 ea., 2 ea., 3 ea., 4 ea., etc...

Post scores from AMRAP to comments.

Performance

A. Split jerk from rack, build to a tough single in 12mins
B. Power clean cluster, 1.1.1.1; rest 10sec/rest 3mins x4
C. PC and Jerk, TnG into the jerk, 1 rep every 20sec for 5mins @70% of A
+
Row 500m @2k PR pace
rest walk 3mins
x5
rest 3mins

AD 90sec 90% aero
rest walk 3mins
x5

Notes:
– go for something if feeling good on SJ
– increase weight per set on PC cluster
– if the row is too fast to sustain the same pace back it off a bit
– all rows and AD sets should be the same pace focus on recovery btw both
- record SJ, heaviest PC cluster on board

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