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OBCF WoD 07.05.2017

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Strength/Skill

A. EMOM x 12 – Hang Power Clean + Power Clean
Climb these sets….start w/empty BB. We will be seeing
this complex in the coming weeks and we will want to build off of
each session. Goal over each complex will be to use a slightly
heavier load across all set each week as we progress. Don’t Drop
Barbell…perform Hang clean, you can come back to the hang to
reset but once we are set the power clean needs to be TnG.
Refer back to your numbers from June 21st.

Conditioning

3 Rounds for Time
21 Cal Row
15 Burpees over the erg
9 Power Cleans 115/85

OBCF WoD – 06.29.2017

By: 0

Strength/Skill

A. EMOM x 12 – Hang Power Clean + Power Clean
Try to climb over last week on all sets. Don’t make big jumps
we will be continuing this complex. We want to build this slowly

Conditioning

For Time
10 Burpees
200m Run
20 Pull Ups
400m Run
50 Air Squats
400m Run
50 Air Squats
400m Run
20 Pull Ups
200m Run
10 Burpees