Tuesday 4/22/2014

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Warm Up

4 min.

  • :15 jumping jacks
  • :15 push ups
  • :15 mountain climbers
  • :15 squats

WOD

Strength:

7 cycles of 3-position clean (increase weight each cycle)

3-position clean is a cycle of cleans from three different starting positions performed consecutively.  The first clean is fro the floor; the second clean is from the low hang position (starting just below the knee); the third clean is from the high hang position (mid-thigh at the lowest).  These three cleans are to be performed consecutively without dropping the bar.  

Metcon:

10 min. EMOM

  • 3 Split Jerks (AHAP)

Cash out

30 Tire Flips

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