Thursday, October 29, 2015

HSPU, Power Cleans

WOD
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Barbell & Accessory
A) Squat Clean & Jerk
5@50%, 5@60%, 5@75%, 3@85%, 1+@95%
Percentages are based on 70% of your 1 Rep Max

B) Kipping Pull-ups 5x3
C) Double or Triple-under Attempts 5x10
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Foundations 
For time:
75 Sit-ups
150 KBS, 55/35/25
300 Single-unders


Conditioning
AMRAP 15
5 HSPU
10 Power Cleans 135/95/65



Competition 
For time (20 cap)
Run 1000m
25 Alt Power Cleans 100/70/40# DB
25 Box Jump Overs 24/20
25 C2B
50 WBS
25 Box Jump Overs 24/20
25 C2B
25 Alt Power Cleans 100/70/40# DB

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