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Fade to Blue

16
Sep

Fade to Blue

Skill: Full Clean/Hang Squat Clean

 

Strength: Within 20-mins.. Use 6 sets to find a “Heavy”  of the Squat Clean Complex:

1 set of Complex: 1 Full Clean + 1 Hang Squat Clean + 1 Front Squat 

1-1-1-1-1-1 @ “Heavy” or 80-85%

 

Metcon: 4 Rounds (2-min work/1-min rest) 

WOD 1: 

25 Cal Row

Max Effort: D-ball over the shoulder

 

-1-min Rest-

 

WOD 2: 

25 Box Jump Overs

Max Effort: Hang Power Cleans

 

L1: 30/25 Cal., 24″/20″, 165/115, 150/100

L2: 25/20 Cal., 24″/20″, 135/95, 120/80

L3: 20/15 Cal., 20″/17”, 95/65 (Step-Overs), 80/60

L4: 15/10 Cal., 20″/17” Step Overs, DBs, 35/25

**Complete 2 rounds of each part**

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