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Wednesday, March 14, 2018

  Wed 3/14/18
Mobility: Shoulders/Wrists/Hamstrings/Front Rack
Strength/Skill: None, extra time on mobility today
Met-Con: 15:00 AMRAP:

400m Run
20 Hang Cleans (F: 95/65) (S: 135/95)
200m Run
20 Shoulder to Overhead

Additional
Optional
Accessory
Work:
Landmine Press: 4x10 each

DB Tricep Kickbacks: 4x10 each
Express 15:00 AMRAP:

400m Run
20 DB Hang Cleans (10 each)
200m Run
20 DB Shoulder to Overheads (10 each)
Barbell A) Clean and Jerks
2x(3+2) @ 60%
2x(3+2) @ 70%
3x(3+2) @ 75%

B) Tempo Clean Pulls
5x2 @ 80% (pause :02 at knee + :05 decent)

C) EMOM x 6:00
Push Press + Push/Power Jerk
*Work up to a heavy single
.