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Wednesday 4/12/2017

17.5 stephanie













500 m row or 400 m run


CS/ Dynamic stretch

B warmup:

150 m run

10 wall balls

sled push

Three rounds

Workout warmup:

Take 15 minutes to warm up your C&J and do 5 sets of:

1 Squat clean + 1 P Clean and Jerk. Link both lifts. Work towards a heavy double.

5 ring dips between sets


10 Min AMRAP
5 C&J’s (135/95), rx +(155/115), rx++(185/135 )
10 bar over burpees
15o m run

O lift:

5 x 3 reps
Start at 75% of your one rep max and go up from there.


5 rounds of:

max set of strict pull ups

max set of strict dips

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