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July 5, 2015

WOD

10 Rounds for time, load and mechanical integrity.
3 Heavy Squat Cleans
5 Strict Pull-Ups
5 Strict Ring Dips

Workout notes: Please note that there is no prescribed weight for this workout! The priority for this workout is technique as well as task. In total you will perform 30 Squat cleans in sets of 3  so something in the 80% range would be appropriate as long as you can maintain the mechanics of the lift for each rep.  Touch and Go is not necessary.  Pull-ups and dips can be assisted by bands or by scaling the movement to something that maintains the intended stimulus.

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