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Tuesday 06.09.2020

POSTED ON June 8, 2020

Tuesday | 06.09.2020

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Warm Up:
8/8 dynamic leg swings
5 muscle clean
5 tall clean (land in full squat)
5 jerk (split or push)
X2-3 sets
 
Strength: Set the clock for 3 minutes for 8 rounds. The first 4 rounds should be treated as a warm-up to build the bar to a weight that will be maintained across the last 4 rounds.
 
A. Squat Clean & Jerk 1.1.1.1
4 sets; rest :90-:180 between
*rest :15 between clusters
*Build to a weight in 3 sets and maintain the weight across all 4-5 working sets depending on time.
*20min should be the standard to finish all this work *beginners power clean push jerk *track your loads week by week.
*build off previous week
 
WOD: “Deadliest Catch” 8min AMRAP
 
Level 1
9 push jerks 135/95
7 lateral burpees over the bar
Level 2
9 push jerks 115/85
7 lateral burpees over the bar
 
Level 3
9 push jerks 75/55
7 lateral burpees over the bar
 
ROMWOD: 3 Rounds
1min twisted lizard L/R
1min pigeon L/R
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