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Wednesday

Wednesday
20
Feb

02-21-18

Warm Up:
4 sets, not for time:
3 Burpee High Jumps
3 Empty Bar Strict Press
3 Power Cleans
3 Good Mornings


A: EMOM for 7 Minutes: Clean & Jerk Technique Work
1 Power Clean w/1-2 second hold in the catch + 1 Push or Split Jerk w/1-2 second hold in the catch.
Keep the load low and attention to detail high.

B: EMOM for 12 minutes:
  1. 1.Row 14/10 Cals
  2. 2.4-5 Power Cleans- Moderate load. No TnG reps. All singles
  3. 3.30-40 Double Unders
  4. 4.20 Anchored Sit Ups

You should be done with each with at least 10-15seconds of rest time before moving on. Today is a back off day and tomorrow is an active recovery day before we take on 18.1 on Friday.

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