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Most Recent Benchmark was Friday 7 April 2017 on Apr 7,2017 (775 days ago)

Wednesday May 22,2019

Wednesday May 22 2019 Dirt Nap


Time
Wednesday May 22 2019  
Front Pause Squat
5 Sets of 2 Pausing Front Squats
3s pause in the bottom of each rep. Bar on shoulders not “in the hands”. Midline “on” including spine.  Heels solid on ground/ feet and knees not caving in.  
Set #1 - 65% of 1RM Front Squat
Set #2 - 70%
Sets #3+4+5 - Build to a heavy double.
All reps are taken from the rack.

Hang Squat Clean
On the Minute x 5:
2 Hang Squat Cleans @ 60%
2 Hang Squat Cleans @ 65%
2 Hang Squat Cleans @ 70%
1 Hang Squat Clean @ 75%
1 Hang Squat Clean @ 80%
Then 2 single hang squat cleans, building in load.

WOD
'Dirt Nap'
3 Rounds:
15 Hang Squat Cleans RX 115/85  (55+ 95/65)
15 Lateral Barbell Burpees

Optional Body Armor
3 Giant Sets:
7 Bench Presses (70%)
14 Glute Bridges
21 Hip Extensions GHD or 21 Good Mornings
Rest 2:00 between sets.





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