September 16, 2013

BEAR CRAWLS

Strength:

Five sets of 1.1, Clean & Jerk

(Drop for 10 seconds between reps)

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WOD:

Three rounds of:

10 Power Cleans (Performance: 185/135) (Fitness: 135/115)

10 Burpee over barbell

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Performance Supplemental Training:

Establish a 1RM Back Squat

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Four sets of max rep weighted ring dips (15/5)

*Pause at full locked out.