Bader Al alawiWOD 19052022, Thursday
Team of 3
150 Wallball
Sync 60 T2B
Sync 60 hang power clean
150 Wallball
Sync 40 C2B
Sync 40 STOH
150 Wallball
Sync 20 Bar Mu
Sync 20 clean and jerk
Barbell Weight: 135/95lb
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See AllTechnique Work : 10-Minutes Rope Climb Drills Task 1 : Conditioning Team of 3 5 Rounds , Start New Round Every 7-minutes 9 Rope climb 36 2xDB Box step up over 63 push up
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Warm up 3-minutes any machine Task 1: weightlifting A. Power clean + push press @ 55% from clean and jerk 5 sets , 2+ 2 reps B. Power Cluster 4 sets , 2+ 2 reps 55% from clean and jerk 2 sets , 2 + 2
1160
“Deload” Warm up : 3-minutes any machine Task 1: weightlifting power snatch @ 60% Every 30 seconds for 20 sets Task 2: Gymnastics A. Ring MU / DUs 3 Rounds 8 Ring kip / Bar Kip 8 Hollow to arch 8 Bulg
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