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Mon mar 11- open prep

Tall Cleans: 5x5 building.

Upright chest. Arms initiate movement.


Clean + Jerk: Find daily heavy.

2 Hang Cleans + 1 Jerk with 2 second pause in dip. Even though we pause, stay short depth & explosive. Stay connected & activated.


Then: Take 85% of daily heavy,

6x1 C+J. Just one clean + 1 jerk. No pause.


SweatFest: "Sick Cindy"

20 min AMRAP:

5 Pull Ups

10 Push Ups

15 Air Squats

1 Squat Clean @ 80%


Accessory: 3 sets

8ea/ arm Kneeling Upside Kb Press 3 second descent

8 ea/arm Banded Palloff Press https://www.youtube.com/watch?v=gHGLwQGvtxg

100ft Farmers Carry, 1 in Front Rack & 1 by your side. Switch 50ft

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