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Saturday 8/4/2018


500 m row or 400 m run


CS/dynamic stretch

B warmup:

Coaches choice

Workout warmup:

5x3 Clean and Jerk

Start at 70% and work your way up to a heavy set of three. 1st 3 sets are touch and go, the last two are OK to drop. 


20 min AMRAP

Partner workout, partners will alternate movements.

15 Cal Row
9 Hang Power Cleans (115/75)RX+(135/95)RX++(155/105 lbs)
6 Shoulder to Overhead (115/75)RX+(135/95)RX++(155/105 lbs)

Earlier Event: August 3
Friday 8/3/2018
Later Event: August 5
Sunday Funday 8/5/2018