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Friday 6.16.17

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PERFORMANCE
A. Clean Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Shrug x 3 reps
Hip Clean Hi Pull x 3 reps
Front Squat w/ pause at bottom x 3 reps
Hip Clean x 3 reps
Clean from above knee w/ pause x 4-8 reps
B. Every 2 minutes x 6 sets (12 minutes)
Clean Pull w/ pause in extension + Clean from above knee +Front Squat w/ pause at bottom position x 2
C.  Every 4 minutes x 5 sets (20 minutes)
20/15 Cal Row
10 Hang Power Clean 135/95#
100m Shuttle Sprint (50m out & Back)
FITNESS
A. Clean Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Shrug x 3 reps
Hip Clean Hi Pull x 3 reps
Front Squat w/ pause at bottom x 3 reps
Hip Clean x 3 reps
Clean from above knee w/ pause x 4-8 reps
B. Every minute on the minute x 12 minutes
Even – Deadlift @50X1 x 3 reps
Odd – Wall Walk w/ 3s pause at top of each rep x 2-4 reps
C. Every 4 minutes x 5 sets (20 minutes)
20/15 Cal Row
10 Double Kettlebell Russian Swing
100m Shuttle Sprint (50m out & Back)