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Monday 1.21.13

21
Jan

Monday 1.21.13

Indoor Run
2×5 Wall Squat
2×10 Drop Squat, 2 count hold at top of triple extension
2x100ft Broad Jump
Mobility:
Couch Stretch
1st Rib Smash
Wrist Stretch
Strength:
1) 5x (1 Hang Power Clean + 1 Front Squat + 1 Shoulder 2 Overhead)
2) 6×1 Clean and Jerk @ 90% (full squat clean and split jerk all at 90%)
or
2a) 6×3 Hang Power Clean + Shoulder 2 Overhead
Notes:
 
Proficiency must be demonstrated on 1) in order to do 2), the Olympic standard clean and jerk.
If you are new or still working on technique, you will be required to do 2a).
Conditioning:
5-10-15-20-15-10-5
Goblet Squat, 24kg(16Kg)
Box Jump, 30″(24″)
The 2013 Paleo Challenge Kick Off. Good luck and good eating to all the participants.
Special shout out to the Caveman Cafeteria who catered our event and supplied some bad ass Paleo grub.
If you haven’t heard their story yet and would like to contribute to their kickstarter program, click here.

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