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By 01/20/2011No Comments


Warm Up

Run 400 Meters

Shoulder and Wrist Mobility

Work on getting bar on front rack position

Skill Work

Practice Cleans with Light Weight

Workout of the Day (WOD)

21-15-9 reps of
Clean 135Men/95W
Ring Dips

Cool Down

Band Stretch


Coaches Notes:  Cleans can be any type of Clean (Power or Squat).  Dips must be arm pit to ring for Rx or can be modified by using Dip Bars, Boxes, or Parallettes.