A little bit of “Grace”

MAD CAMP

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Wednesday
dynamic movement prep 
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.
Group warm up 
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)
Skill
Pull ups(work kip swings, kipping efficiency  or butterfly)
then
For quality
3 position cleans
3-3-3-3
Grace 
30 clean and jerks for time.
(135,95)
mad mobility 
20 strict hanging knee raises
Keg stretch
Shoulder band
Pigeon

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