Still Gotta Use The Hook Grip Today!!!
For The Hang Power Clean Portion Of The MetCon…
For The Strength… We’ll Be Performing Push Jerks From The Rack…
No Hook Grip Required…
But For The MetCon… You’ll Have To Use The Hook Grip 24 Times…
***ALSO… GET READY FOR NEW SHIRTS!!! PRE-ORDER ONLY… I SHOULD HAVE SOME PICS UP ON THURSDAY’S POST… THEY’RE LOOKIN’ SIC!!!***
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ALRIGHT… HERE WE GO!!!
Skill/Strength…
12 Mins…
Push Jerk
MetCon…
***Hang Power Cleans & Push Jerks… Using 60% of your Heaviest Push Jerk…***
***Double Unders… ADV: M&F… Must Get 25 Reps “Un-Broken”… Rx’d: Just Get To 75-50-25 Double Unders… Sx’d: 25 Double Unders Every Round… MOD: C.C.***
***”SUPER”… GHD Sit Ups… 1st Come 1st Serve… For Our Bigger Classes… You Can Only Perform GHD Sit Ups If You’re Going ADV On The Dubbs…***
18 Min TIME CAP!!!
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For Time:
3 Hang Power Cleans
7 Push Jerks
2 Hang Power Cleans
7 Push Jerks
1 Hang Power Clean
7 Push Jerks
75 Double Unders
75 AbMat Sit Ups
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3 Hang Power Cleans
5 Push Jerk
2 Hang Power Cleans
5 Push Jerk
1 Hang Power Clean
5 Push Jerks
50 AbMat Sit Ups
50 Dubbs
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3 Hang Power Cleans
3 Push Jerks
2 Hang Power Cleans
3 Push Jerks
1 Hang Power Cleans
3 Push Jerks
25 Dubbs
25 AbMat Sit Ups
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3 Hang Power Cleans
1 Push Jerk
2 Hang Power Cleans
1 Push Jerk
1 Hang Power Clean
1 Push Jerk… TIME!!!
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3…2…1…GO!!!
Mando
1.22.2019 WOD & Scores…
RainCrossStrengthandConditioning 