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CrossFit Cirencester – Advanced Programing

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Power Clean (75% x3x2, 85% x5x2)

Power Jerk (75% x3x2, 80% x5x2)

From Front Rack – Slow, short dip, Aggressive drive from legs with an aggressive head movement. Punch the arms straight while dropping under the bar. Feet move just 1 inch outside FS foot position. Loud and fast.


SLDL 5×5


3 sets

10x GHD Rotations

10x SLR

15x Glute Bridge

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