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Wednesday 8-6-14

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Happy birthday, Katie!! :) hope you're having a fabulous day!!   A)  Hang clean + push jerk + clean + split jerk -- 20min to work to heavy but beautiful set   B)  OHS - EMOM x 10min, 3 OHS w/ 1sec pause in bottom   C)  30 x 3-count med ball sit-ups -- do them with a pass to a partner if you'd like!

2014 08 06

Monday 8-4-14

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Hey folks! This Saturday (8/9) will be our next max out day. Let's hunker down this week and get ready to test out all the work we've been doing on getting under the bar! A)  High hang snatch + snatch - 20min to work up to a heavy but perfect set, not to exceed 85% of your 1RM B)  Snatch DL - 4x2 @ 85% of 1RM (slow to knee, fast to hip) C)  Front squat - 3.3.3 --3 sec, 2 sec, 1 sec hold D)  10-8-6-4-2 of plank hold elbow touches (each side) and parallette-over burpees

2014 08 03

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