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Training for Wednesday, April 11th

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Warm Up
Group Circle
3 Rounds with Partner
5 Blank Bar Hang Power Cleans
5 Blank Par Push Jerks
5 Blank Bar Back Squats
Partner Row
*Partners swap on and off rower each time the 5-5-5 complex is completed

Strength Work
Back Squat
5 sets x 4-6 Reps, 2:00 Rest
*Trying not to climb with all working sets at or near the same weight.  Weight should be 70-80% of your 1RM. Can get 2-3 warm up sets before beginning work sets.

Workout of the Day
10:00 AMRAP
14/12 Calorie Row
14 DB Hang Clean and Jerks 50/35*
*7 reps in a row with arm 1, then swap arms

Cool Down
1:00 Quad Foam Roll each leg
1:00 Couch Stretch each leg
1:00 Shoulder + Trap Smash each side