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Old 06-23-2008, 06:12 PM   #7
Cosmo Mazza
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Join Date: Jun 2008
Posts: 73
Default June 23, 2008

Warm-up

Ring pull throughs, L pulls, parallette planche, push-ups, sit-ups

Hang Power Snatch
65x5
65x5
75x5
75x5
95x5

Hang Power Clean
135x5
155x5
165x5

Split Jerk (power clean from floor then 3 jerks)
155x3x 3reps

Press (same as jerk)
135x3x3 reps

Speed Sets of Clean Pulls (DL with a jump shrug @ top)
235 x 1 every 30 seconds for 15 total

205 power clean for fun, felt easy after the pulls

Metcon:

2 rounds of:
5 reps: sandbag clean, sit-out like end of TGU, bridge bag over, pull it back on top and TGU (tight to body)
30 seconds row
8:30

Then 30 seconds HS hold with shrug emphasis
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