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WOD 14012020




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Warm Up 3-minutes

Any machine


Then


5/side single legs Deadlift

5/side single leg Glute brid

5/side jump lunges


Weightlifting

A. Hang power clean + Front squats + Jerk

Every 90-Seconds x 12 rounds , 1+2+1 reps


Note:

• pause 10 seconds Jerk Recovery ( bar over head with knee , Hip and arm full extension

• intensity between 50% to 80%


B. Barbell Front Rack Hold ( From The Rack )

3 sets , 4-seconds @ AHAP


Strength

A. banded Sumo Deadlift

5 sets , 5 reps


Accessories

A. Bulgarian Split Squat ( kB Front rack Style )

3 x 8/leg @AHAP

Rest 60-90 seconds between sets


Note:

Make sure to use a heavy weight as form allow, should be hard at the last repetition of every set.


Have Fun !!

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