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WOD04032020 , WEDNESDAY


💢 Warm up :

Every 5sec x 50

ODD : 1 burpee

EVEN : 1 Air squat


💢 WEIGHTLIFTING:

A. Hang Squat Clean + Low Hang Power Clean @ Build Up

Every 45sec x 15


B. Clean Pull @ 100%+

6 Sets , 3 Reps


💢 STRENGTH :

A. Back Rack Walking

3 Sets , 30M @ Go Every 2 To 3 -Minutes


B. Bulgarian Split Squat

3 Sets , 8 Reps/Side


💢 ACCESSORIES :

A. plate Waiter Carry OH Walking

3 sets , 15M/side


B. Banded Face Pull

3 sets , 20 reps


EXTRA WORK ( OPTIONAL)

💢 WEIGHTLIFTING:

A. Muscle snatch + Hang Squat snatch

Every-minutes x 15 Rounds


B. Squat snatch

3 sets , 1 reps @ 87.5% +

Rest as You needed


💢 CONDITIONING:

Every 2-minutes x 4 Rounds

500M Bike Erg

Amrap SandBag Over the shoulder

Rest 1-minutes B/Round

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