5-DEC-14

A.

Group Joint Warm Up

500m Row

-3 Rds NFT

5 Strict HSPU

10 Med Ball Cleans

20 Sit Ups

 

B.

Olympic:

EMOM 10 Min

1 Power Clean + 2 Jerks @ 75-80% of jerk

 

C.

WOD: AMRAP 6 Min

4 Clean and Jerks 185/130#

12 T2B

 

D.

Cool Down:

5 min row

Maintain normal pull and damper setting

1 min @ 20 S/M

1 min @ 18 S/M

1 min @ 16 S/M

1 min @ 14 S/M

1 min @ 12 S/M

 

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