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Piano in the Dark

15
Jan

Piano in the Dark

Skill: Hang Clean and Jerk

 

Strength: Hang Clean and Jerk

2-2-2-2

*Build-up method:

*Find your “Heavy” 2 and then have 3 additonal sets within 10% of your “Heavy 2”

 

Metcon: Against 3:00-mins for 6 rounds-18 minutes( Alternating between Round 1 & 2)

Round 1: 400m Run then, remaining time: Burpees

Round 2: 500m Row then, remaining time: Hang Clusters

 

L1: 400m Run, Burpees to 6″ Target, 500m Row, 185/135, Against 3-minutes

L2: 400m Run, Burpees to 6″ target, 500m Row, 135/95

L3: 300m Run, Burpees to 6″ target, 400m Row, 105/75

L4: 300m Run, Burpees, 300m Row, DB Hang Clusters

*Score=Burpees/Hang Cluster across the rounds 

 

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