Friday

CLASS PROGRAM

- clean n jerk technique work - 

 — work up to 70% in clean n jerk — 

WZA 18 Qualifier WOD 3+4

 

3.) 0:00-3:00 - AMRAP 3

max reps of clean n jerk  

RX: 165/115

Int : 165/115

SC : 95/65

 

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3:00-5:00

Rest

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4.) 5:00-8:00

Max weight - Clean n Jerk

 

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C.) 8 rounds @ 80%

every 4 mins

30 secs Air Dyne for cals

150m KB Front rack carry 53/35x2

 

D.) accessory

4x10 one legged RDL

4x10 weighted glute bridge

3 x 10 good mornings

3x10 weighted situps

 

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