Workout of the Day 1.14.16

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Strength/Oly

Every other min on the min for 14 mins Clean Complex

(8 sets)

Clean Pull+ H. Power Clean+ Front Sq.+ Spilt Jerk

Begin at 95/65# and add weight per set-  10#/5# 

MetCon

4x 

2 MU

10 P. Snatches  95/65#

12 KBS  32/24kg 

20 Pistols (alt)

-18 Min CAP-

Workout of the Day 1.13.16

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Technique Drills 

3x 45-60 sec  Nose to wall HS holds

(30 sec rest btwn sets)

3x through

8 Strict Pull ups

8 Shoot Throughs 

30-45 sec L-sit Hold

Conditioning 

-FOR TIME-

400 m run 

20 WB 20/14#

15 T2B

10 Burpee Broad Jump

200 m run 

10 Burpee Broad Jump

15 T2B

20 Wb

400 m run

Accessory Work

3x 1 min ME

Hallow Rocks

V-ups

Toe Touches

W. Plank Holds  45/35#