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May 14th, 2015


1 Cean Pull + Power Clean + (Full) Clean

*Work up to a heavy complex

Assistance:

3x10 GHD Back Extensions

Nothing too metablically demanding today. Today we focus on perfecting the clean, which requires exponential amounts of power, speed, and flexibility. Make these reps BEAUTIFUL, and it will pay dividends in the future!


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January 24, 2019

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST

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Bedford, VA 24523

Phone:(540) 520-0059