January 9 2015

Tomorrow is 8 am only, but we return to normal schedule next week with the following changes:
Oly Lifting with Coach Ianne is now 6;30 pm on Thursdays instead of Open Class. Friday 5:30 pm is an Open class. Saturday 8 am is body weight movement with Coach K and an open gym time.

A1. beg max chins x3 int max ring pullups x3 (palms face each other), emphasis on eccentric loading

A2.Take 15 min to find 1 rm of the following complex for the clean:

1 lift off (return to floor)+stand up and reset to 1 heavy pull from the knees +1 (ak) hang power clean+ 1 squat clean (from the ground)

B.
Complete as many rounds as possible in 10 minutes of:CFHQ
10 burpee box jumps, 20 inches for all
10 hang squat cleans 70/45 (can be high hang or from the knees)

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