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Training Plan for Friday November 3rd 2017

Skill/Lift:

A1) hang power clean

work to challenging single

A2) handstand hold variation

- wall facing
- back facing
- pike
- overhead DB/barbell hold

5 sets of 20-60s

Conditioning:

"Rhode Island"

9 min to complete max reps

- 3 hang power cleans - 65% of A1)
- 6 burpees

Accessory:

3 rounds

30s semi active squat hold
12 alternating bird dogs