“Thursday 12.26.13”IMG 2684

Warm-up:

         w/ a bar  3x   5 hang squat clean (pockets) + 5 hang squat clean (from top of knees) + 5 squat clean 

Skill:

           Squat clean demo


Strength:

        front squat: 0ff of 90%

                          3x70%

                          3x80%

                          3+x90% 

then take:

         

         15 min to Build to a 1rm squat clean

WOD:

         2 amrap

         ME squat clean @ 75% of 1rm

“What good is it to look like Tarzan and play like Jane?” -John Welborn, CF Football


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