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Friday 6.9.17

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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.   10 minutes to build to Heavy Single-
Clean Pull w/ pause in extension + Clean from above knee + Front Squat w/ pause at bottom position x 1 reps
C. 2017 Regional Event #2
21.15.9
Dumbell Snatch 80/55#
Ring Dip
Scaling Options for Dip – 
  1. Ring w/ Foot Assistance
  2. Box w/ Foot Assistance 
  3. Pushup 
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. Four Sets:
Deadlift Cluster @50X1 x 3 reps
rest 20 seconds
Turkish Get up 2/arm
rest 90 seconds
C. 2017 Regional Event #2
21.15.9
Dumbell Snatch 80/55#
Ring Dip
Scaling Options for Dip – 
  1. Ring w/ Foot Assistance
  2. Box w/ Foot Assistance 
  3. Pushup