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WOD - Friday, 12/14/2018

Warm-up
4 RFQ:
5 KBs
5 Goblet Squats
5 Diamond Push ups
Use a light-medium KB

A. Strength: Clean/Front Squat/Jerk Complex
3 Power Cleans + 3 Front Squats + 3 Jerks
Build to 2 sets @60-70% of your 1RM Clean and Jerk
 

B. Metcon
Barbell Clean Complex (20 x 9)
EMOTM x 20
Complete the following complex
3 Power Cleans + 3 Front Squats + 3 S2OH @50% of your 1RM Clean and Jerk
Rx = @50% of your 1RM Clean and Jerk and completing the 20 minutes with 3s all the way through. Post weight in comments.
If you are no longer able to complete the prescribed reps in the minute lower the reps to 2s, then 1s..after 1s, go to 5 burpees a minute. (if scaled correctly you should be able to maintain 3s throughout).
Newer athletes: EMOTM complete:
5 KBs + 5 Goblet Squats + 5 Push ups

 

Extra Credit: Front Squat

@70-75% of your 1RM

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