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WEDNESDAY 150520

Warm-up:Row 500m

Inch worm with push-up down

Spider-Man crawl back

5 strict pull-ups

10 GHD sit-ups

10 back extensions

10 scorpion stretches

Pigeon stretch
Barbell:

Every 90 seconds, for 12 minutes (8 sets)…

4-Stop Halting Clean Deadlift + Hang Clean

(Pause for two seconds at each of the following positions – 2″ off the floor, mid-knee, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)

****engage the lats to keep the bar in close

Build over the course of the eight sets.
WoD:

Complete as many rounds and reps as possible in 10 minutes of:

1 Power Clean (185/105 lbs)

1 Front Squat (1855/105 lbs)

1 Shoulder to Overhead (185/105 lbs)

2 Power Cleans

2 Front Squats

2 Shoulder to Overhead

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

…and so on.
Mobility:

Roll posterior

Mash quads

Lax shoulders

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