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151112 Thursday

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Day 4
WOD 151112

warm-up – Coach’s Choice

A1. deadlift cluster – 5. 5. 5., rest 10sec @ dots & btw A1 & A2
A2. clean grip hi-pull cluster from hang – 5. 5. 5., rest 10sec @ dots & btw A2 & A3
A3. hang power clean cluster – 5. 5. 5, rest 10sec @ dots, rest 1min after 3rd set then back to A1, x 2 (load moderately to ensure quality)
-rest as needed-
B. 5 sets @ 90% aerobic effort
200m run
9 pull-ups
15 kb swings – 24kg/16kg
rest 1min
C. post WOD body maintenance

 

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