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January 24 2017

23
Jan

January 24 2017

January 24 2017

Happy Birthday John!

STRENGTH
20 Minutes allotted time.
10 Minutes to establish heavy Clean & Jerk.
Take 75% of that weight.
10 Minutes to perform 5 Sets of 5 Reps at that weight.

WOD
Complete as many rounds as possible in 10 mins of:
9 Toes-to-bars
7 Lateral Burpee (Over Barbell)s
5 Hang Squat Cleans, 155/105 lbs
Category 1 Scaling: Use a weight with which you can perform 5 unbroken Hang Squat Cleans.
Category 2 Scaling: Hanging Knee Raises, Toes thru Rings, or other T2B modifications and/or stepping over the bar after the Burpee.
Category 3 Scaling: Both options listed.