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Tuesday- 1/12/16 Clean & Jump

11
Jan

Tuesday- 1/12/16 Clean & Jump

VOD

Wash and make yourselves clean. Take your evil deeds out of my sight; stop doing wrong. Learn to do right; seek justice. Defend the oppressed. Take up the cause of the fatherless; plead the case of the widow.

Isaiah 1:16-17 NIV

Warm Up Skill Work (12 min):

Pre-Skill: Double Under work
Skill: Med Ball Clean instruction

Strength

1RM Power Clean + Power Jerk:

Build to a 1RM Power Clean + Power Jerk in 15 min

Machine WOD

5 rounds for time:

10 med Ball Cleans
50x Single Jump Rope

Comp WOD

5 Rounds for time:

6x Power Clean & Power Jerk (done grace style at 60% of 1RM)
20x Dubs