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Boom Clap

23
Jul

Boom Clap

Skill: Cleans!!

 

Strength: Cleans/Clean Pulls/Ring-rows 

1.) 3×3 of High Hang Cleans @ 70% then,

2.) 2×3 Clean Pulls @ 85% of above then,

3.) 2 sets of Max Effort Ring rows

 

Metcon- With a Partner: Score= Heaviest cleans added tog.

1-mile Run–> Trade 200’s (8 laps–4/person)

200 DUs

3000m Row

Rest 2-mins then, 

Take 4 mins to find a Heavy Power Clean (Only 1 person can have an attempt of a clean at a time). 

 

L1: DUs

L2: DUs

L3: 1/2 attempts (+) 1/2 Singles

L4: Singles 1:2

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