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Wed June 29, 2016

Announcements: 

CASS CLASH THIS SATURDAY! 

All athletes and judges please arrive at 8am for mandatory briefing and Q&A

The heat list with times and notes for the day are posted in the MEMBERS ONLY group on Facebook 

Workout of the Day: 

 

A. Clean Pulls - Reps 5-4-3-2-1-1-1 
(Increasing weight, all singles at same weight, approx. 95% of clean)

B. Work to challenging weight for Complex:
Muscle clean + Power Clean + Squat clean

Once you fail on the muscle clean, continue with:
Power Clean + Squat Clean

Once you fail on the power clean, continue with:
Squat clean (no misses)

C. AMRAP 8 min:
***Note, if you are doing Cass Clash, I would recommend 
scaling deadlift weight down a bit more 

6 Deadlifts (60-65% max) 
12 Pistols (scale: Split Squats or Pole Pistols) 
18 Abmat Sit-ups (ADV 12 GHD)

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