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The Lab Gym’s Heavy  Metal Crossfit: Monday 7/1/13

Warm up: Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the clean (pvc>bb)

Foundational Strength (week 2/3): ramp up over 7 sets (first 3-4 sets are warm-ups)

A1) Front Squat: 2s

A2) Strict Pullups: 3s

A3) Push Press: 2s

Skill: 15 min

Clean Progressions & ABC Work (8 min)

Clean practice ramp up (7 min)

WOD:

8 rounds or 12 minute time cap:

1 Power clean + 3 Front squats (optional pause at knee for level 1)

7 Hollow rocks

7 Knees to elbows

Stretch/mobility