TECH / STRENGTH

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Squat Cleans Progression:

• Deadlift

• Deadlift to Drive

• Deadlift Drive, to Shrug

• Clean High Pulls

• Power Cleans

• Power Cleans Lower

• Squat Cleans

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Clean Hgh Pulls

• 90% of 1RM

• 4 x 5 every 3:00

WOD

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Jorge

For Time

Ver. A

• 30 Weighted Sit-ups (10 lbs / 14lbs)

• 15 Squat Cleans, 155/105 lbs

• 24 Weighted Sit-ups

• 12 Squat Cleans, 155/105 lbs

• 18 Weighted Sit-ups

• 9 Squat Cleans, 155/105 lbs

• 12 Weighted Sit-ups

• 6 Squat Cleans, 155/105 lbs

• 6 Weighted Sit-ups

• 3 Squat Cleans, 155/105 lbs

Ver. B

• 50 Sit-ups

• 15 Squat Cleans, pick load

• 40 Sit-ups

• 12 Squat Cleans, pick load

• 30 Sit-ups

• 9 Squat Cleans, pick load

• 20 Sit-ups

• 6 Squat Cleans, pick load

• 10 Sit-ups

• 3 Squat Cleans, pick load

Ver C

• 40 Sit-ups

• 12 Squat Cleans, pick load

• 30 Sit-ups

• 9 Squat Cleans, pick load

• 20 Sit-ups

• 6 Squat Cleans, pick load

• 10 Sit-ups

• 3 Squat Cleans, pick load