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3 position clean - 65%x3, 70%x3, 75%x3
Snatch Pulls - 85%x3, 90%x3
Rack Jerk - behind the neck. work up to a heavy single in as few sets as possible
Conditioning:
21-15-9-15-21
Power Clean - 185
Box Jump - 20"
Toes to bar
Extra Credit - 50 GHD situps 50 Back Extensions
"The 20 Percenters" by CrossFit Hustle (KY).
"6 Reasons Why Coaching Kids Makes You a Better Coach" from Breaking Muscle.
Quality Father/Son time on the mat...
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