Wednesday 11/30/16

Strength Cycle – Week 3

Strength/Skill
E2M12M
1 Clean Complex:
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
*Start around 70% of your 1RM and build up
+
10 Band Pallof Press on each side

WOD
3 Rounds
10 Squat Clean and Jerk – L: 135/85; S: 165/110
20 Pullups (S: C2B)
Rest 2min
*Burner. Aim for fast singles on the barbell and keep the pullups at sets of 5, minimum. Scale is you can’t keep repeating 5s. Each round should be under 3min.

Daily Reading
1. Keeping children sedentary for most of their waking hours is causing harm
2. Switching to Weightlifting Shoes: Why You Should & What to Expect
3. 5 reasons your elbows drop during heavy cleans and front squats
4. The 7 Best CrossFit Gloves

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