WED24JAN2018

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WOD

Strength
Power Clean + 3 Push Jerk: Build to heavy set

Conditioning
“18.0”
For time, 21-15-9 of:
DB Snatch (50/35)
Burpee Over DB

*Open Standards. Open style, in heats with judges. Use this as a practice run for the open workouts.
**Full hip extension is required on the jump, that will be the most watched standard. 

Extra

3 sets as warmup
5 H/A kips + 3 TTB + 2 Bar MU

@85% of today’s max Push Jerk 3RM, 20 S2OH from the ground
*any time bar goes to ground = 5 burpees over the bar

10 min to find 1RM 5 sec Paused BS

Allen Core Fitness Training

  1. 2 x 300 meter bear hug medball carry. 1 min rest 
  2. 5 sets building of a 30 second dead hang from the bar into a 50 ft waiters carry. 1 min rest 
  3. 5 sets alternating with a partner 15-20 leg lifts. Resting partner will push the other partners legs to the floor during the exercise. 

Extra
200 toe taps

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