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Tuesday 11.13.12

13
Nov

Tuesday 11.13.12

We will start to take the pre-orders for the T-Shirts and Zip-up Hoodies tomorrow. The sheets will be at both gyms. You may try on the shirts/hoodie to get the right fit.

Cash or check written to Orion or Greg.
T-Shirts: 1 for $25 or 2 for $40
Hoodies: $50 each
Warm-up:
2×5 Wall Squat
2×10 Lunge (1=1)
2×10 PVC Jumping Good Mornings
2×10 PVC Pass through
Group: Snatch and Clean Drills
Strength (Technique Day):
1) 5×3 3 position Power Snatch, Knee/Mid-thigh/High-hang
2) 5×3 3 position Power Clean, Knee/Mid-thigh/High-hang
Both movements light and fast use the first two sets of five as primers
Conditioning:
3 Rounds
12 Hang Power Cleans, 95#(65)
2:00 Over the Box Jumps (Land and jump off opposite side of box)
If you can clean more then 225#(155#) do 135#(95#)

 

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