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Friday 1.19.18

Strength/Skill: Clean Complex

  • 1 Power Clean + 1 Front Squat + 1 Hang Squat Clean = 1 Complex
    • 5 x 1 Complex, every 90 seconds

WOD: 4 RFT

  • 4 DB Cleans, one arm, switch every 2 reps
  • 8 DB Front Squats, one arm, switch every 4 reps
  • 4 DB Push Press, one arm, switch every 2 reps
    • Rx weight is 50/35
      • each round: add 4 reps to cleans, add 8 reps to front squats, add 4 reps to push press
        • 1 min plank after each round
          • round 1 – 4, 8, 4, 1 min plank
          • round 2 – 8, 16, 8, 1 min plank
          • round 3 – 12, 24, 12, 1 min plank
          • round 4 – 16, 32, 16, 1 min plank
            • record score on SugarWOD
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