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Training Plan for Friday November 19th 2017

Skill/Lift:

clean

3 challenging sets of 1.1.1 - climbing

Conditioning:

with a partner complete

- 400m run each
then complete 14 rounds together of
- 9 strict pull-ups/banded pull ups/2 sets of 5 ring rows AHAP
- 7 burpee box jumps
- 5 cleans - approx 60% of 1RM
then
400m run each

or

"Wes"

- 800m run - 25lb plate
then 14 rounds of
- 5 strict pull-ups
- 4 burpee box jumps, 24-in. box
- 3 cleans - 185/125
then
800m run - 25lb plate

Accessory:

2 rounds

30s lean and loiter
30s deadbug hollow hold