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Thursday “Almost Jackie” 1-21-16

20
Jan

Thursday “Almost Jackie” 1-21-16

Thursday, January 21, 2016

VOD

Whoever claims to love God yet hates a brother or sister is a liar. For whoever does not love their brother and sister, whom they have seen, cannot love God, whom they have not seen. And he has given us this command: Anyone who loves God must also love their brother and sister.

1 John 4:20-21 NIV

Strength

Do 1 & 2 as Super Sets (Alternating)
x4
1. HIGH PULL + HANG CLEAN (2+1)X 2
(2 High Pulls from High Hang, + 1 Hang Power Clean) x 2 sets
Heavy for SPEED/POS
2. RING DIPS
5 : AHAP (As heavy as possible)

WOD

“Almost Jackie”
1k row
50x Hang Power Clean (95/65#) – scale down from there)
30x Pull Ups

Additional Work

 A) 200 banded Good Mornings (few Sets as possible)
B) OTM 10 (Skill/OH Strength)
Even: 5 perfect butterfly pull ups (As Difficult as Possible)
Odd: 5 Strict (HSPU or DB Press) (ADAP)
C) 10 min Air Bike (40-50 rpm) (Recovery Pace) #Chill’n