Skill: Handstand Push Up Negatives - 4 second eccentric negative - accumulate 20 reps
Can't do HSPU's yet? We'll work on handstands then.
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Lift #1- Advanced ONLY! Full Clean and Jerk (1 + 1) - 60%, 65%, 70%, 75%, 80% x1, x3
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Lift #2 - Advanced ONLY! Clean Pull - 90% x2, 95% x2, 100% x2
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Lift: Back Squat - 60% x3, 70% x2, 80% x2, 85% x2, 90 x2, x4
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WOD: 5 RFT
5 Power Cleans - 225/155 Rx+, 155/95 Rx
10 Box Jump Overs - 30/24 Rx+, 24/20 Rx
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Extra Credit: 400 Meter Sled Push
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He may have been caught using PED's but that doesn't mean his technique isn't still a thing of beauty. Watch the slomo part a few times and look at the positions that he hits.
Can't do HSPU's yet? We'll work on handstands then.
---
Lift #1- Advanced ONLY! Full Clean and Jerk (1 + 1) - 60%, 65%, 70%, 75%, 80% x1, x3
---
Lift #2 - Advanced ONLY! Clean Pull - 90% x2, 95% x2, 100% x2
---
Lift: Back Squat - 60% x3, 70% x2, 80% x2, 85% x2, 90 x2, x4
---
WOD: 5 RFT
5 Power Cleans - 225/155 Rx+, 155/95 Rx
10 Box Jump Overs - 30/24 Rx+, 24/20 Rx
---
Extra Credit: 400 Meter Sled Push
---
He may have been caught using PED's but that doesn't mean his technique isn't still a thing of beauty. Watch the slomo part a few times and look at the positions that he hits.
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