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WOD - Monday, 9/24/2018

WU:
2 RFQ, with an empty bar
3 Strict Presses
3 Push Presses
3 Push Jerks

Then

2 RFQ, without a bar
4 Tall Jerks (just footwork, arms to sides)
4 Tall Jerks (hands in “rack” position)
4 Tall Jerks (punch up, focus on footwork and timing of punch)

Then


1 RFQ with an empty bar

5 Split Jerks (hold landing position 5 seconds)


A. Strength: Split Jerk (15:00)
Work up to a heavy triple
Rx: Hold the last Jerk in the receiving position for a full 5 seconds. Have someone count for you.

This will force you to find the correct foot positioning...

B. Conditioning
AMRAP 12
7 Pull Ups
8 Push ups
9 Wallballs
10 Alt. DB Snatches (50/35, Open Standards)

Extra Credit:
3 RFQ:
100 Double-Unders
25 GHD Sit-ups

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