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2.23.14

22
Feb

2.23.14

Warm-up
500m Row/400m Run
Bar Work

Mobility
Front Rack
Hip Opener

Strength/Skill

very 45 seconds for 8 sets @60-70% of your clean 1RM:
1 Power Clean + 1 Squat Clean

METCON
21-15-9
Cleans 95/65lbs
KB swings 70/53lbs

Rest 3 minutes

21-15-9
Push Jerk 135/95lbs
Box Jump 24/20″

Extra-Work
500m Row
2 Min Banded Overhead Stretch
2 Min Banded Hamstring Stretch
2 Min Forearm Stretch

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