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Lachlan and I had a great time at the activelife coaches seminar this past weekend. Get ready for some fun stuff coming up in the program.

A. Hang Clean(above the knee) – 2-2-2-2-2@80% Not Touch-N-Go; Rest 2 min exactly between rounds, You may go up if you feel particularly good. No failures. This is not a max out session.
B. Front Rack Box Step-Up – 4 sets to find your 5RM for each leg, box should be just above the knee. Your resting leg may not touch the box till your working leg is completely extended.
C. WOD Choices:
10 Min Cap;Choose a weight that will allow you to finish under the cap
“Alpha”
21-15-9
Power Cleans@115/80
35-30-25
Wall Balls@20/14

“Bravo”
21-15-9
Power Cleans@95/65
35-30-25
Wall Balls@20/14

“Charlie”
21-15-9
Power Cleans@65/45-55
35-30-25
Wall Balls@14/10

“Delta”
AMRAP 10
10 KBS
15 Wall Balls@14/10