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13.01.18 Friday

17
Jan

13.01.18 Friday

Coaches Rant:

To tired to rant. had a pretty good day…

Rx:
Clean & Jerk: 15 min to est. 1RM

RX+ 
Jerk – heavy single, 80% x 2 x 2
Snatch balance – heavy single, 80% x 2 x 2
Back squat – 85% (of Tues FS) x 2 x 3

RX+ Conditioning: (do this or the wod)
1a) 5×5 Man makers
1b) 10×3 GHR
1c) 5×3 floor press

WOD: 

3 rounds
9 hang squat snatches 115/73
5 MU or 10 dips
3 deficit HSPU hands on 45’s
1 Rope climb