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Wednesday 11/13/13

13
Nov

Wednesday 11/13/13

Met Con

” Open 13.4 ”

7 minute AMRAP of:

3 clean & jerk 135/95#

3 toes-to-bar

6 clean & jerk 135/95#

6 toes-to-bar

9 clean & jerk 135/95#

9 toes-to-bar……

Note: Continue up the ascending ladder as far as possible in 7 minutes.

 

Barbell

Every minute on the minute (EMOM) for 10 minutes

1 hang squat clean + 1 squat clean (floor)

1 minute @ 60%, 2-3 minutes @70%, 4-5 minutes@ 75%, 6-7 minutes @80% , 8-10 minutes @ 85%-90%

 

Strength

1) Back squat- 1×5@75%, 1×3@85%, 1×1@90%

2) Front squat- 3×5@ 80%

Note: Rest 90 seconds – 2 minutes between sets.

 

Thanks Marc Ries for the great photo!

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