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Wednesday 5/16/18

15
May

Wednesday 5/16/18

16 Minute Cap
100 Lateral bar hops
40 Power Cleans 115/75
30 Burpees
20 C2B Pull Ups
10 Front Squats 115/75
Rest 2 Minutes
8 Rounds Every 1:30
Establish a Heavy Clean
Or
Ascending and Descending
12 Minute Cap
1 Burpee (2,3,4…8,9,10)
10 Air Squats (9,8,7…3,2,1)
Ladies
9 Rounds @ 1:15
Front Squat Clusters @ 60%
2 w:10 Sec Pause while holding bar in front rack
1 w:05 Sec Pause at bottom of the squat
Rest 2 Minutes
12 Down to 1 (13 Min Cap)
Double KB/DB Hang Snatches 35
Burpees

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