John – 2014

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A.
Every two minutes, for 12 minutes (6 sets):
Power Clean x 2 reps

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, increase the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

B.
Open Workout 20.3

“Diane”
21-15-9 reps of:
225/155 pound Deadlift
Handstand Push-ups

Then…

21-15-9 reps of:
225/155 pound Deadlift
50-ft. handstand walk after each set

Coach Alex’s Notes:
9 minute time cap

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)