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Thursday August 13th

12
Aug

Thursday August 13th

Barbell warm up
2 Rounds
Minute 1 10 clean grip high pulls plus 5 power position power cleans
Minute 2 10 hang position power cleans
Minute 3 10 Lift offs, pause at knee, power clean

Clock starts for 20 minutes to start right after the warm up. You have that time to fine a 1 rep max POWER clean. Last week was Squat clean. Going back to higher reps and positional work starting next week.
That from the ground catching the bar above parallel

1-1-1-1-1-1-1-1

16 Minute Amrap
1 Power Clean (try for 90 percent of what you just did)
5 Ring dips
20 KB swings 53/35
400 M Run

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