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STUDIO CITY

STRENGTH

Overhead squat

5-5-5-5

super set with ... 

Strict Pull ups

7-7-7-7

WOD

3 rounds

20 Cal row

20 Unbroken Wall balls


HERMOSA BEACH
STRENGTH
Front Squat for load:
1 x 4 @ 70%
1 x 4 @ 80%
2 x 5 @ 85%
2 x 3 @ 90%

In between sets, perform
20 sec Handstand Hold

WOD
"The Mean Clean"
originally performed on 10/7/16
For time: (15 minute time cap)
20 Power Clean (95/65)
16 Power Clean (115/75)
11 Power Clean (135/95)
 7 Power Clean (155/105)
 3 Power Clean (185/125)

SCORE: Time or Total # of Reps
-one barbell per athlete-

*If the athlete is not physically capable of lifting a weight & forfeits… allow them to (scale) perform as Deadlifts with 10 Burpees after each set.

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