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Monday July 31, 2017


Monday July 31, 2017

Mobility/Activation: 2 rounds of

5 muscle cleans
5 hang power cleans
5 front squats

Strength: Clean (squat)

15:00 to work towards a heavy single attempt in the clean. Lift must start from the floor and use the full ROM of the squat. Next week we will be adding the clean and the jerk together.


Fran 21-15-9


Pull up


Rx: 95/65, pull ups

Scaled: 75/55, any scaled version of pull ups


Coaches’ notes: good old Fran, this is benchmark WOD, you are supposed to go all out for the entire duration, no pacing.


After party: Tabata v-ups and flutter kicks (alternating)

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