November 14th, 2016
Strength:
Every 3 minutes for 6 rounds
1 clean + 1 hang clean (knee) + 1 jerk
Conditioning:
"Grace"
For Time
30 Clean & jerks (135/95)
Assistance: Prone press 3 x 10
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See AllStrength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round
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