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WoD for October 9th, 2015

Group: Bergener (Squat Clean)

Strength: 15’ to find 1RM Hang Squat Clean + squat clean (Touch N Go (TNG) from ground)

WoD: For Time

3 Squat Cleans (135/95) a) 115/80 b) 95/65 Comp) 175/120
25 DUs a/b) 75 Singles c) 25 Singles
10 Ring Dips
25 DUs a/b) 75 Singles c) 25 Singles
3 Squat Cleans (135/95) a) 115/80 b) 95/65 Comp) 175/120
25 DUs a/b) 75 Singles c) 25 Singles
8 Ring Dips
25 DUs a/b) 75 Singles c) 25 Singles
3 Squat Cleans (135/95) a) 115/80 b) 95/65 Comp) 175/120
25 DUs a/b) 75 Singles c) 25 Singles
6 Ring Dips
25 DUs a/b) 75 Singles c) 25 Singles
3 Squat Cleans (135/95) a) 115/80 b) 95/65 Comp) 175/120
25 DUs a/b) 75 Singles c) 25 Singles
4 Ring Dips
25 DUs a/b) 75 Singles c) 25 Singles
3 Squat Cleans (135/95) a) 115/80 b) 95/65 Comp) 175/120
25 DUs a/b) 75 Singles c) 25 Singles
2 Ring Dips

MOB: Roll Quads / Mash Triceps and Achilles / Lax Chest and Shoulders

Coach’s Tip: If you can’t catch your clean pull in a squat, do a power clean and then do a front squat. Each rep will start from the ground on the cleans.

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