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181010

Wednesday, October 10th

Warm-up:

Dynamic Stretching

-then-

2rds:

5x Hang Muscle Clean

5x Hang Power Clean

5x Drop Catch

Oly:

Snatch

0:00-5:00

Build to a 3 Rep Muscle Clean

5:00-10:00

Build to a 2 Rep Hang Power Clean

10:00-15:00

Build to a Heavy Single Power Clean

Metcon:

FT:

1000m/800m Row

10x Power Cleans @ 135/95

750m/600m Row

20x Push Jerks @ 115/75

500m/400m Row

30x Front Squats @ 95/65

* L3: 155/105-115/75

*L1: 115/75-75/55 or less

Earlier Event: October 9
181009
Later Event: October 11
181011