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WOD - Friday, 9/28/2018

With an empty bar or PVC:
4 Hang muscle cleans
4 Hang power cleans
4 Front Squats
4 Power cleans
4 Jerks (push or split OK)
x 3

A. Strength: 2018 Team Series Event #7 (16:00)
6:00 minutes to warm up movements


10:00 to establish a heavy complex of:
1 Deadlift + 2 Hang Cleans + 1 Jerk

Cleans can be full or power. Jerk can be split or push. If you miss the jerk you may try again as long as the bar doesn't go lower than the front rack position.

If you have a Team Series partner you can hit this together and it will count! Both athletes need to lift in the same class. The official Time Cap for this workout is 10:00 so we'll officially call the first 6 minutes “warm-up time.” Therefore, in order for the lifts to officially count in the Team Series, both athletes will have to hit their lifts in the last 10:00.

B. Conditioning
5 Rounds For time
12 Deadlifts
9 Hand Power Cleans
6 S2OH

Rx = 155/105

Compare to 8/7/2018

Unless you're way stronger than you were then, use the same weight you hit on 8/7/2018. Try to demolish your old time.

Extra Credit: Odd Object Core and Shoulder Stability

1-2 Rounds using KBs/DBs of your choice

100ft KB Suitcase carry/KB Front Rack Carry (50ft./50ft. - there and back = 50ft.)

100ft KB Suitcase carry/KB Overhead Carry (50ft./50ft.)

100ft KB Front Rack Carry/KB Overhead carry (50ft./50ft.)

50ft. Double KB Overhead Carry (both hands)

Rest as needed between trips (about a minute should be fine).

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