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Wednesday 150513

IMG_6406
Carlos and company working through their 8x2 hang snatches.
SWU B - 3 rounds not for time (10 min cap)

Tri-hip extension (DEMO)

Shoulder flex/ext with PVC (DEMO)
Inch worm (DEMO), 6 reps (hollow position emphasis)

Fitness

A. 2 hang cleans above knee + 1 jerk, 8 sets; slightly heavier than last week but still speed/technique focus, 1:30 clock
+
AMRAP 12 minutes
10 Power cleans, 115/75 or 95/65
10 Toes to bar or hanging knee raises
30 Double-unders or 90 single unders

Notes:
- post round/reps to board

Performance

A. 2 hang cleans above knee + 1 jerk, 8 sets @75-80% 1RM C&J; 1:30 clock
+
AMRAP 12 minutes
10 Power cleans, 135/95
10 Toes to bar
30 Double-unders

Notes:
- post round/reps to board

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