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July 28

Warm Up: Coach Choice Barbell Flow 1×20 Alternating Elbow Reach 1×10 Slow Tall Cleans 1×10 Slow Hang Cleans 1×10 Tall Cleans 1×10 Hang Cleans   Strength/Skill:
A1) 4×3 Power Clean from Blocks
Pair up with individuals of similar ability. Use stations that align “above knee” position. Emphasis is on acceleration.
A2) 4×30-60 second Ring Flexed Arm Hang
Elevated Row (Feet on box) Ground Row (As horizontal as possible)   Conditioning: 30 Power Cleans 135/95 50 Burpees