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Workout for Tuesday January 10th 2017


Skill/Lift:

A1) 5 sets

5s deadhang
+ 5s bent arm hang
+ 5s chin over bar hold
+ 5s bent arm hang
+ 5s deadhang

- or same positions performed on low rings
- no more than a red band is allowed on the pull up variation

A2) single leg step ups

5 sets of 6/6 @3131

B) power clean

5 moderate sets of 3 - climbing

Conditioning:

"Flake"

9 min

20s power cleans - 75% of A1)
40s rest

goal is 30+ cleans

Accessory:

2 rounds

12/12 banded sleeper rotations
12/12 single arm banded face pulls