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Khanage: harder, better, faster, stronger.

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    1) 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@95%, 1X1@90%
    = 100 + 95 + 90

    2) Jerk from blocks: 3RM:
    = 90x3, 100x2. Stopped as shoulder pain.

    Strength/Skill

    1a) MU Work: Strict ring pull ups, strict ring dips - rest 90 sec.
    = Ring pull ups: 5/4/5
    = Ring dips: 10/10/8

    1b) 3X8 Jumping Good Mornings – heaviest possible, rest 90 sec.
    = 40/60/60

    Conditioning

    5 rounds of:

    Row 500M
    15 6″ Target Burpees

    Rest 1:1

    = done. suck fest. Times between 2:40 and 2:52



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Updated: July 29, 2014
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