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Tuesday Wod 1.3.17

Level 1
20 Minutes To Establish a 1RM
Hang Power Clean
Then
9 Minutes AMRAP
7 Hang Power Cleans 135/95#
5 Ring Dips
5 Strict Pull-ups
7 Handstand Pushups

Level 2
20 Minutes To Establish a 1RM
Hang Power Clean
Then
9 Minutes AMRAP
7 Hang Power Cleans 165/110#
4 Muscle-Ups
7 Strict Handstand Pushups

Optional Work
Halting Clean Deadlift
(Pause 2 Full Seconds Just Below Power Position)
3 x 3 (3 Tough Sets,all at the Same Load)
Then
Press in Clean (Sotts Press)
3 x 5 (3 Tough Sets, all at the Same Load)

January 2, 2017 | WOD | 0

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