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July 28 2015

WARM UP / MOBILITY

Dynamic warm-up
Banded shoulder warm-up (Dislocates, pull aparts, presses)
———–
With an empty bar or light weight: (Rest 15-20s between sets)
3 Power Cleans + 3 Strict Press
3 Power Cleans (3s hold) + 3 Push Press
3 Power Cleans (3s hold) + 3 Push Jerk (3s hold)
———

WOD A

Power Clean + Push Jerk

In 13 min, build to a heavy or 1RM Power Clean + Push Jerk
— Rest 2 min —
Then every 90s x 4 sets: (@90% of weight achieved in A)
Do either:
1 Power Clean + 2 Push Jerks (or)
2 Power Cleans + 1 Push Jerk
(Choose which ever lift is your weaker / limiting factor in A)

WOD B

Rack City
Complete 5 rounds for time:
5 Power Cleans (185/125)
8 Front rack reverse lunges (185/125)
12 Burpees over the bar

Optional / Accessory

3 sets:
10-12 Weighed hip extensions
45s Front / 45s Side / 45s Side plank hold (no rest between)
Crossover symmetry “Plyo” (2-3 between each round)