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12/28/2012

Iron club

SWOD

12 Minutes to Establish a Max Clean Pull followed by 2 Touch N’ Go Power Cleans

*You may not lose control of the Bar between you Two Power Cleans. If you drop the Bar the effort is terminated.

*Post Results to comments.

*Post Results to comments.

Tension/High Bar Drill

*Take somewhere Between 120-150% of today’s max Complex weight and Perform the following every 30 Seconds Until the 5 Minute Mark or Failure

1 x Front Rack Lockout
2 x High Bar Squat

*Post weight used and Results to Comment.

Jay- 215 PC, 275 squat
Dan- 225 PC, 275 squat

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