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12.10.16

15
Oct

12.10.16

 
[youtube http://www.youtube.com/watch?v=IJZpz5C1dAA&w=560&h=315]

 

On Snatch/CJ aim for a single in each between 90-95%. If you need to keep it lighter, do it.

Rx: (20min MAX time)
Clean&Jerk: 90-95%x1
Back squat – 90% x 1 x 5
Good morning – 3 x 8 light
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This will be the last week of the cycle. Maxes on Saturday. Next week will be a light transition week into the next cycle.
Rx+
snatch:90-95% x1
Clean&Jerk: 90-95%x1
Back squat – 90% x 1 x 5
Good morning – 3 x 8 light
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WOD:
AMRAP (1m,2m,3m,4m,5m)

20 K2E
20 Wallballs (20/14)
10 hang snatch 115/83

rest 1min between AMRAP’s

Notes: complete as many reps as possible in 1 minute, then rest 1 minute. After the rest is up, continue where you left off, this time working for 2 minutes. Repeat this pattern until you finish the final 5 minute AMRAP.

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Burpees: Day 29