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Hang Power Clean Technique
5 Rounds: 10 Split Power Cleans @ 40kgs + 20 Box Jumps (BJs) @ 2 tires
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REST!
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Using a single 20kg dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist) |
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REST!!!
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CHRISTMAS and NEW YEAR time table starting 27 DECEMBER 2009. Normal class times recommence WED 6th Jan
look out for www.rawstrengthandconditioning.com in the new year
Front squat 3-3-3-3-3 reps
Post total weight lifted for max to WOD FORUM and update your TRAINING DIARY
Compare to 15 OCTOBER 2009
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