8.30.2018

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November 6, 2020

SWODSkill WorkSquat Clean Complex1 Squat Clean with 1 second pause at top of knee and then 3 second ascent to hips and quick under the bar.Then one regular speed squat clean*Working on the Squat clean skill is the key here. Only go as heavy as your form allows.WOD5-4-3-2-1 of:Power Clean (185/125)Bar Hopping Burpeesrest 2 minutes500m rowrest 2 minutes5-4-3-2-1 of:Power Clean (185/125)Bar Hopping BurpeesSpartan WOD500-400-300-200-100Ski ErgAfter each ski erg:10 Burpees20 Jumping Lunges40 Meter Sled Push 90/45200 Meter Run

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