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Wednesday 150304

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I've got to brag on Amber a bit. We knew that she'd do well on 15.1; TTB, light deadlifts and power snatches are right in her wheelhouse. But dang, 203 reps (6 rnds + 15 TTB + 8 DL) is super legit. Then she went on to match her C&J PR at 175. I've always told her she's a "gamer" - when the lights come on she goes to work. Great job babe!
SWU A - 3 rounds not for time (10 min cap)

Jump rope - 100 turns, any combination of forward, backward, high knees, DU etc...
Quad stance T-spine Rotation, 4 each direction
Waiter walks with KB, 100ft each arm (50' b/w posts)

Fitness

A. 1 power clean + 1 hang power clean + 1 hang squat clean + 1 jerk, 10 min to build to max
+
5 sets @100% effort:
5 TnG power cleans, heavy but fast
10 bar-facing burpees AFAP
12M/9F cals AD
rest/walk 4 min b/w sets

Notes:
- choice on style of jerk
- all out on lactic sets, don't hold back

Performance

A. 2 TnG squat cleans + 1 jerk, 10 min to build to max
+
5 sets @100% effort:
5 TnG power cleans, 185/125
10 bar-facing burpees AFAP
12M/9F cals AD
rest/walk 4 min b/w sets

Notes:
- all out on lactic sets, don't hold back

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