GHD Hip Extensions, Thrusters, Hollow Rocks

WOD 

Warm-up
Down & Backs
Burgerner Warm up

Bar Work
EMOM x 5 – 5 Power Cleans (Start at 70% of 1 RM Power Clean)

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Foundations 
AMRAP 20
6 Hang Power Snatch 95/65/45
9 Box Jumps 24/20″
12 HR Push ups

Conditioning 
3 RFT
15 GHD Hip Extensions
30 Thrusters 45/35#
45 Hollow Rocks

Competition – “JT”
21-15-9
HSPU
Ring Dips
Push-ups

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Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)

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January PR’s & Noteworthy Efforts
Steph Richardson – Hang Clean & Jerk 180#
Renee Johnson – Back Squat 175#
Ashton Johnson – Back Squat 195#
Brett M – Back Squat 10×245#
Renee Johnson – 2 UB Muscle-ups
Dalton – Hang Power Snatch 180#
Debbie Strobel – Power Snatch 95#
Kim Chapman – Power Clean 95#
Mayur – Power Clean 165#
Jeremy Barnes – Power Clean 185#
Chris S – Power Clean 135#
Renee Johnson – Power Clean 135#
Chris S – Push Jerk 145#
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Local Competitions