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Ray Tadena at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


5 min EMOM:
6 x 8 yard sprint
12 Russian KB Swing


Skill: Power Clean Technique

Workout of the Day for Thursday, June 22nd, 2017:

30 min EMOM, alt*:
• 1.1 Power Clean**
• Handstand Push-Up
• GHD Sit-Up, or T2B, or Weighted Abmat Sit-Up

*For HSPU & GHD Sit-Up, use the first round to establish a baseline. You will be completing each move for 10 rounds, pick a number that is sustainable for all 10 rounds.
**For the power clean, start around 60% of your 1RM. Stay light to work on technique, or build each set if you positions are good and bar speed is high.