Wednesday 13.12.2017


C6 Christmas Party, Friday at Hil's. Awards start at 8pm

Scaled) 1) Build to a Heavy set of 3, Hang Power Cleans

2) "Sky Hook"

3 Rounds

20 Hang Power Cleans 75/55

20 Front Squats 75/55

20 Push Press 75/55

Rx) 1) Build to a Heavy set of 3, Hang Power Clean

2) "Sky Hook"

3 Rounds

20 Hang Power Clean 95/65

20 Front Squats 95/65

20 Push Press 95/65

Comp) 1) HSPU, 3 Rounds (using your benchmark)

sets of... 15%, 13%, 11% 9%, 7% 2:00 Rest

or.. retest your benchmark. 2:00 Max Strict HSPU

1:00 Rest

2:00 Max Strict HSPU

2) Clean Complex: on the 2:00 x 5 sets

3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks

(60,65,70,75, 75-80%)

3) "Sky Hook"

3 Rounds

20 Hang Power Cleans 115/80

20 Front Squats 115/80

20 Push Press 115/80


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