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Thursday, January 4, 2018

  Thurs 1/4/18
Mobility: Front Rack
Strength/Skill: Every :90 x 8 sets beginning at about 65% of best Clean
and increasing as technique allows:

Clean Pull + Power Clean + Full Clean
Level 1- hang is ok 
Met-Con: EMOM x 8:00
M1: 12/10 cal AB
M2: Max reps alt. DB snatches
then immediately into...
EMOM x 8:00
M1: 200m Run
M2: Max reps Double Unders

*Score is total snatches + double unders
Additional
Optional
Accessory
Work:
Clean Deadlift (stay over the bar slightly on the knee lock,
chin high, lats tight)
4x5 at 90% of best clean
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week, perform
:20 on/1:00 off x 6 sets at 85% of max avg. watts
.