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Training Plan for Wednesday October 18th 2017


A) work to challenging complex of

2 position clean deadlift + 1 power clean

(below knee-above knee)


13 min to complete


800m run/750m row
20 power cleans - 55% of 1RM/70% of A)
400m run/350m row
10 power cleans
200m run/150m row
5 power cleans 


2 min dowel sit
60s seated shoulder flexion hold