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Callahan

As most of you know by now our beloved ,Callahan, has herniated a disc in his cervical vertibrae and needs surgery to correct it. At this point he is paralyzed and needs this surgery A.S.A.P. He should be able to make a full recovery once healed. Collin has created a GoFundMe account so we could help alleviate some of the stress put on Erick and Jess. Please help if you can. Callahan thanks you 🙂

Here’s the link: https://www.gofundme.com/ktu5w75c

A. Halting Power Clean + Slow Eccentric lower – 1 + 1 x 2 x 4; First set should be at 65-70%. Pause 2 seconds below the knee, pause 2 seconds in the catch, bring the bar to the hip and lower slowly 6 seconds to the floor then do it again. Rest and complete three more times for a total of 4 sets. That’s a total volume of 16 power cleans.
B. Choose One:
HSPU – Max Strict + Kipping x 3; rest :90 Sec(if you accumulate 50 reps before you reach 3 sets stop)
HSPU – Accumulate 25 or as many as you can in 5 min
HSPU Negative – Accumulate 15 reps(5 min cap)
HS Hold – Accumulate 3 Min with a locked out elbow(5 min cap)
B. WOD
AMRAP 10
5 Power Cleans
10 HR Push-Ups
15 Step-Ups or Box Jumps

Alpha – 145/100. Box 24/20
Bravo – 115/80, Box 24/20
Charlie – 75-95/55-65, Box 20/16
Delta – 65/45, Box 20/16, Push-Ups to a plate