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Wednesday, 7-3-2013

2
Jul

Wednesday, 7-3-2013

4th of July Schedule:
We will have two classes on Thursday to celebrate Independence Day – 9:00am and 10:00am.  No other classes that day.

We will be doing a nasty Hero WOD to celebrate….any guesses on what it is?
 
Workout of the Day
1-1-1-1-1 of the following barbell complex
1 Clean (high) pull + 1 Power Clean + 1 Hang Squat Clean + 5 Front Squats
then
Five Rounds:
50 feet of broad jumps
7 KB Snatch per arm 70/55
3 Rope climbs (sub 7 standing rope pulls)
*Rest as needed after each round and record your fastest and slowest rounds – these are meant to be sprints so go hard each round!
*Standard 11′ Alpine rope climb: start with knees on the ground, head to the rafters, return to the ground in control

Olympic Lifting
Power Clean – 70% x 3 x 5
Power Jerk – 60% (of split jerk) x 3 x 5
Overhead Squat – 70% x 3 x 5

Olympic Lifting – Advanced Program
Back Squat – 60%x3, 70%x3, 80% x 3 x 2
Power Snatch – 60%x4, 65%x4, 70% x 2 x 3
Power Clean + Jerk – 60% x (4+1), 65% x (4+1), 70% x (2+1) x 3
Clean Deadlift – 80% x 5 x 4

KB Snatch translation???
 

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