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WOD for 081718

16
Sep

WOD for 081718

Skill:3 Position Clean Holds

 

Strength: Clean Complex

Find a “Heavy” of the following Clean Complex: (20 Min)

1 set of Complex: 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat

“Heavy” = aim for roughly 80-85% of Clean 1RM

 

Metcon:

4 Rounds – 2 Min Work/1 Min Rest (Complete 2 rounds of each part)

Part A:

25 Cal Row

Max Effort D-ball over the shoulder

 

Part B

25 Box Jump Overs

Max Effort Hang Power Cleans

 

L1: 30/25 Cal, 24″/20″, 165/115

L2: 25/20 Cal, 24″/20″, 135/95

L3: 20/15 Cal, 20″/16″, 95/65

L4: 15/10 Cal, 20″/16″ Step Overs, DBs

 

 

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