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WOD Archive - September 2014

Wednesday June 22 2005
today's workout is emphasizing the clean and jerk. also note that we are not in a contest phase and that our goal is to work the lifts as always, but to also have some conditioning and functional training added.

1. clean and jerk: work to a 90% lift for 1 rep x 2 sets, drop 10 kg x 1 x 2, drop 10 kg x 1 x 2
2. snatch tech: work up to 80% x 1 x 5 sets. rest no more than 1 min between sets. work the turn over...make them look sharp and consistent.
3. pull ups or chin ups....25 total.
4. kb swings x 15 x 3 sets
5. ball slams x 10 x 3 sets.
these 2 in circuit fashion.



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