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Wednesday 150408

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Natalie, Tammy, and Anne-Lise helping Jacque finish up her wall balls. Sometimes we ALL need a little encouragement to keep going.
SWU C - 3 rounds not for time (10 min cap)

Bent or straight arm hang from rings w/false grip & hold hollow position (DEMO), 15 sec
Arch to hollow medball toss w/partner (DEMO), 8-10 reps
Hockey Skaters (DEMO), 8-15 each

Fitness

A. 3 high-hang cleans + 1 jerk, 7 sets; light/moderate weight, speed/technique focus, 1:30 clock
+
For time:
Buy-in: 50 Double Unders (150 single unders)
21-15-9
hang clean thruster, 95/65, 75/55, 65/45
box jumps, 24/20" (step-ups allowed)
Buy-out: 50 double unders (150 single unders)

Notes:
- 10 min cap

Performance

A. 3 high-hang cleans + 1 jerk, 7 sets @75% 1RM C&J; 1:30 clock
+
For time:
Buy-in: 50 Double Unders
21-15-9
hang clean thruster, 115/75
box jumps, 24/20" (no step-ups)
Buy-out: 50 double unders

Notes:
- 10 min cap

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