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21
Jan

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Tuesday January 22nd: 

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Good work with the Push Jerks and core work. 

Tomorrow: 

Working on a Hang Clean Complex then onto interval work. 4 Movements in 2 Rounds. Reps go up each round. 

Have fun 🙂 

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Skill: Power Clean Complex 

Strength: Every 90-seconds for 8 Rounds (12-mins)

Complex: 1 Hang Clean Pull (+) 2 Power Cleans 

*Power Cleans don’t have to be Touch and Go: Increase in weight without exceeding 80%**

Metcon: Every (2-mins) for 5 Rounds… 

7 Hang Power Cleans 

7 Box Jump Overs 

7 Pull-ups 

(1-min Rest B/w Rounds) 

**Add 1-rep to each new round: 7,8,9,10,11

Ex.) If I fail at 10, 9 is my score for the day and I will continue with 9 until the end of the Interval

**If/Once you fail a Round, that is your score, and go back down to the number before**

L1: 115/85, 24″/20″, Reg Pull-ups by Design 

L2: 95/65, 24″/20″, Reg. Pull-ups 

L3: 75/55, 24″/20″ (Step-Overs), Assisted Pull-ups 

L4: DB Cleans, Ring Rows, DB Squats (Open Style), 20″/17″ (Step-Overs) 

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