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Wednesday 150415

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Katie and Amy, a couple of hard-working ladies right there. We appreciate you both!
SWU B - 3 rounds not for time (10 min cap)

Bent twisting lat stretch (DEMO), 5 reps each w/3 sec hold
Handstand hold, 20 sec/shoulder shrugs, 5-15/shoulder touch, 5-15/Hip tap, 5-15 (DEMO)
Therapy Squats, 5-10

Fitness

A. 2 high-hang cleans + 1 jerk, 8 sets; slightly heavier than last week but still speed/technique focus, 1:30 clock
+
3 sets, each on 5 min clock
6 power clean & jerk, 135/95 or 115/75 or 95/65
400m run
6 power clean & jerk, same weight
Whatever time remains in the 5 min is rest

Notes:
- shoot for consistent times on the C&J/run couplet

Performance

A. 2 high-hang cleans + 1 jerk, 8 sets @75-80% 1RM C&J; 1:30 clock
+
3 sets, each on 5 min clock
6 power clean & jerk, 165/110
400m run
6 power clean & jerk, 165/110
Whatever time remains in the 5 min is rest

Notes:
- shoot for consistent times on the C&J/run couplet

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