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Wednesday October 22 2014

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Skill
A. CLEAN + 2 FRONT SQUAT
2-2-2-2-2

B. PUSH PRESS
5-5-5-5-5 WITH JUST THE BAR

Advanced WOD
BEAR COMPLEX
7 times through the sequence
rest as needed between rounds
5 rounds
increase weight each round

1 power clean
1 front squat
1 push press
1 back squat
1 behind neck push press
X 7 without setting bar down

All Levels WOD
BEAR COMPLEX
5 times through the sequence
rest as needed between rounds
5 rounds
increase weight each round

1 power clean
1 front squat
1 push press
1 back squat
1 behind neck push press
X 5 without setting bar down

Weightlifting
Clean Pull w/ pause below Knee [% of CJ] 80%/4×2

Clean Grip Front Sotts Press
5×5

Push Press [% of CJ] 80%/1×2

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