160504 Wednesday

160504 Wednesday

May 3, 2016
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in WOD
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Barbell Complex

Clean Lift off to above the knee with 2 second pause + 3 pos clean + split jerk (2 + 1 + 1 + 1 + 1)
3 pos clean = high hang + knee + floor

15 min to an RM, then 3 at 90%

Only go heavy if it is pretty. If it is pretty, go as heavy as possible.


Refinery

A. Overhead Squat
3-2-1-1-1-1-1

B. WOD

C. Active Hang (reps) + Natural leg extension
3 sets of (20 + 5)

D. Strict TTB + Box Jump 30/24
3 sets of 10 + 10

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