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WOD - Tuesday, 8/28/2018

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

A. Strength: 3 Position Power Cleans & Jerks (20:00)
1 High Hang Power Clean (Pockets) + 1 Hang Power Clean (1” above the knee) + 1 Power Clean (floor) + 2 Jerks (split or push or one and one O.K.)

5 x @65-70% of your 1RM clean and jerk

B. Conditioning:
“D.T. ...But Not”
AMRAP 8
12 Deadlifts
9 Hang Power Cleans
6 S2OH

Rx = 115/75

 

Coach's Notes:

Athletes should get at least 5 rounds...I'm looking for closer to 6-7 rounds for it to get really nasty.

Athletes should be able to complete a round unbroken (easily) when fresh. Rest because it sucks, not because its heavy.

That being said, break up these reps wisely....

Extra Credit:
3 x
10 Strict T2B
1:00 Side Plank
1:00 Other Side Plank

Rest as needed between sets.

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