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Power Cleans & Helen

By 10/06/2010No Comments

:startwod:

Warm Up

2 Rounds not for time (NFT)

Row 250 Meters

15 Jumping Jacks

15 Ab Mat Sit Ups

*Quick Joint Mobility

Strength Work

Power Clean 5 – 5 – 5

If you are on week #4, you are “Deloading”
Set #1 is 5 reps at 40% of your “working” 1 rep max
Set #2 is 5 reps at 50%
Set #3 is 5 reps at 60%

rest 5 minutes then:

Conditioning Work

“Helen”
3 Rounds for time
Run 400 Meters
21 Kettlebell Swings 53M/35W
12 Pull Ups

:endwod:

Steven