Friday 5.19.17

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PERFORMANCE
A. Clean Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Shrug x 3 reps
Hip Clean Hi Pull x 3 reps
Front Squat w/ pause at bottom x 3 reps
Hip Clean x 3 reps
Clean from above knee w/ pause x 4-8 reps
B.  15 minutes of Work –
Clean Pull w/ pause in extension + Clean from above knee + Front Squat w/ pause at bottom position x 2 reps
C. For Time:
21 Thruster 115/75#
1000m Run
rest 2 minutes
15 Thruster 115/75#
750m Run
rest 90 seconds
9 Thruster 115/75#
500m Run
FITNESS
A. Clean Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Shrug x 3 reps
Hip Clean Hi Pull x 3 reps
Front Squat w/ pause at bottom x 3 reps
Hip Clean x 3 reps
Clean from above knee w/ pause x 4-8 reps
B. Five Sets:
Deadlift Cluster @50X1 x 3.2.1.
rest 20 seconds
Turkish Get up 2/arm **Alternating Arms**
rest 90 seconds
C.  For Time:
21 Thruster 115/75#
1000m Run
rest 2 minutes
15 Thruster 115/75#
750m Run
rest 90 seconds
9 Thruster 115/75#
500m Run