12.17.2018

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November 6, 2020

SWOD3 Sets of the Complex:1 Hang Squat Clean1 Push Jerk1 Hang Squat Clean1 Split Jerk

Sets between - 70-86% of 1RM Clean and Jerk

Based off feel.Aim is to hold onto the bar for the entire duration of the complex.

WOD"Belly Flop"21-15-9:Box Jump Overs (24/20)Power Cleans (115/80)Chest to Bar Pull-upsFront Squats (115/80)Lateral Barbell BurpeesPush Jerks (115/80)10:30 AM Bootcamp3 Stations 9 minutes AMRAP with a 400m row between stationsStation 1: 15 wall balls 20 sit-ups 10 push-upsStation 2: 12 ring dips or box tricep dips 12 DB power cleans 10 burpeesStation 3: 20 TRX Knee taps (face TRX, hold handles facing each other, 1 knee taps behind and comes up to the opposite side- do 1- per leg) 20 lunges (1 for 1) 10 seated sprinter sit-ups

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