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Wednesday “Shuttle Cleans” 3-30-16

29
Mar

Wednesday “Shuttle Cleans” 3-30-16

Wednesday, March 30, 2016

VOD

“My victory and honor come from God alone. He is my refuge, a rock where no enemy can reach me.”

– Psalm 62:7 NLT

Machine Strength 

FRONT SQUAT
X 5 : 32X1

Comp Srength 

SQUAT CLEAN
5 sets X 3reps  : 75% + for working sets
(REST 2-3min btw)

Machine WOD 

SHUTTLE CLEANS(MACHINE)
4 Rounds 1 min on x3 stations, rest 1 min after all 3 stations are complete

10m Shuttle Run
Sit Ups
KB Goblet Squat

Comp WOD

“SHUTTLE CLEANS”
3 Rounds.

1 min per station,

rest 1 min at the end of 4 stations –
3x through.

1. 10m shuttle run (each touch is 1 rep)

2. Lemon Squeezer

3. Hand release Push Ups

4. Hang Squat Clean [light]-30-40%

Rest 1 min before starting up the 4 station sequence again.