Friday, July 12, 2013

Hold Bridge Up  for 30 seconds
Hold Pancake Split  for 30 seconds
Metcon (Time)
155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable

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