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February 3, 2014

Strength

E2MOM for 14 Minutes

3 Hang Power Cleans ~ 70-75% of 1RM

Work up to around 70-75% of your 1RM Clean and perform 3 reps at that weight for  7 sets.   New lifters should start with a moderate weight and work on  catching the bar with elbows up and in a partial squat.  You should be dropping lower with each rep as you get fatigued.   Add weight if the progression is going well.

WOD

5 Rounds For Time
21 Kettlebell Swings 24/16kg
7 Handstand Push-ups

Off Ramp WOD

5 Rounds For Time
21 Kettlebell Swings
10 Push-Ups, Pike Push-Ups or Dumbbell Push-Press

HSPU can be very challenging! First you’ll need a baseline level of strength. If knocking out a set of  push-ups is tough you should start there for this workout. Alternatively do Dumbbell Push-Press or Pike Push-Ups if you are ready to work on your overhead strength.

 

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