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WOD for 010818

7
Jan

WOD for 010818

Skill:
Cleans
Handstand Pushups

Strength:
12-minute EMOM
Complex: 1 Hang clean pull + 1 Power Clean
*Use 70-75% of your 1RM Power Clean

Metcon:
Part 1:
Within 8-mins..
15-12-9
Power Clean (L1: 135/95 L2: 105/75 L3: 75/55 L4: KB Swings)
HSPU or Push-up (L1/L2: HSPU L3: Scaled HSPU or hand release pushups L4: as needed)
Rest 2 minutes

Part 2:
Within 6 mins
12-9-6
Power Clean (L1: 155/105 L2: 115/85 L3: 95/65 L4: KB Swings)
HSPU or Push-up
Rest 1-minute

Part 3:
Within 4-minutes
9-6-3
Power Clean (L1: 185/135 L2: 135/95 L3: 105/75 L4: Kb Swings
HSPU or Pushup

*Score= Time to complete in each section

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