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THURSDAY 07.12.17

crossfit-623-power-cleans
MOBILITY AND MAINTENANCE

S1 Band assisted Lats and Internal Rotation
S2 Broomstick Complex
S3 Coaches Choice
OLYMPIC LIFTING
13 Min Running Clock
PERFORMANCE
Work up to a Hang Clean and Push Jerk + Split Jerk
MET-CON (AMRAP) 
PERFORMANCE and FITNESS
AMRAP 5
40/30 Calorie Row or Machine
AMRAP “DT” 60/40
Rest 3 mins
3 Rounds
“DT”: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
MIDLINE 
20m Matt Drag
Every 5m 5 Pikes
2 Rounds
WORDS TO LIVE BY
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