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13.03.06 Wednesday

5
Mar

13.03.06 Wednesday

Gettin swole! This guy is ready for Open 13.1, are you?

Warm-up series
– 5min row
– 2 push press + 2 jerk behind neck + 2 press behind neck in split position – 3 sets

Rx:
OHS 1 x 5 (rack)
Behind the neck Snatch grip Push press (rack) 1x 5
ME Hanging leg raises (between sets) x3

Rx+:
Block Pwr snatch + 2 OHS – heavy singles x 7s
Hang Snatch pulls 3 x 3s
Back squat: 95% of Monday FS 3 x 5s

Rx+ Cond: (20s rest btw)
1a) Banded Reverse Hyper: 10 x 3s
1b) ME in 45sec Hspu x 3s
1c) Weighted pull-ups 5 x 3s

WOD:
5 rounds
21 sit-ups
12 push-ups
3 Power cleans (155/109)