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Competition - Mi 04.08.21

1. Clean and Jerk

work up to a heavy complex of:

1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk


2. Barbell Conditioning

“Gwen”

with a running clock...

A. at the 0:00 complete 15 Unbroken Clean and Jerks

B. at the 7:00 complete 12 Unbroken Clean and Jerks

C. at the 14:00 complete 9 Unbroken Clean and Jerks


3. Strength

5×10 Back Squats


4. Gymnastics Conditioning

AMRAP 4: Legless Rope Climbs (no legs up or down)

or

Beg Board climbs

or

Strict Chin Ups


5. Conditioning

10-15 min moderate Assault Bike with 4-5x :20 second hard efforts added in at your discretion.

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