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Monday, September 14, 2015

Wednesday, September 16, 2015

A. Clean Complex
Advanced: 1 high hang plus 1 hang plus 1 clean x 3 reps x 5 sets.
Again, I hate percentages, so let's try and work with concrete numbers. If you are an advanced lifter, your first working set should be approx. 50-60  kg under your max clean.
Less advanced you are going to be much higher. Let's say your max clean is 120 lbs. First working set should be around 60-70 lbs.

B.  3 Rounds for Time
     KB Snatch x 20 35/55 lbs (Do 10 on one arm and then switch).
     Front Squats x 15 65/95 lbs
     Kipping Pull ups (advanced chest to bar) x 12

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