4-10-2018

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Warm-up

250 row

2x 10 heavy Russian kbs

5 broad jumps

5 explosive jumping squats (full extension!)

 

Clean Complex

5x1 @ 55-60% of 1 rm c and j

1 high hang clean + 1 hang clean + 1 power clean + 1 push jerk

 

12 min AMRAP:

4 power clean(135/95),

8 push-ups,

12 box jumps(24/20)