Daily Archives: June 6, 2017

Day 74: Tuesday, June 6

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Back surgery 1 year ago Monday!

PREPARATION:

With a bar….

  • 3 Muscle Cleans
  • 3 Push Press
  • Then The World’s Greatest Stretch 
  • 3 Power Cleans
  • 3 Squat Cleans
  • 3 Front Squats
  • 3 Push Press
  • 3 Squat Clean Thrusters

STRENGTH:

  • 7 reps of Hang Power Cleans @ 50%
  • 6 reps of Power Cleans @ 60%
  • 5 reps of Hang Cleans @ 65%
  • 4 reps of Squat Cleans @ 70%

then, using two 45# bumper plates as “blocks”, perform:

  • 6 sets of 1 rep Squat Cleans from the blocks

REST 2 minutes between all sets

Met-Con WOD:

Work in groups that allow us to maximize the rowers

6 rounds of the following:

2 minute AMRAP of:

  • 20/14 Calorie Row
  • Max Power Cleans @ 65% of Clean Max in Remaining Time.
    Rest 3:00 Between Rounds
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