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13.04.03 Wednesday

2
Apr

13.04.03 Wednesday

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Warm-up series
– 3min row
– ME DH Pull-ups x 2 (rx only)

Rx:
Snatch+ Hang snatch 2.2.2.2.1.1
Clean Deadlift (to top of knee) 2×5

Rx+:
Block snatch – (Mid Thigh) heavy singles x 7s
2pos Clean deadlift (top of knee+ mid thigh) 2x 4s
Front squat: 2x5s

Rx+ Cond: (25s rest btw)
1a) GHD Sit-ups 10 x 3s
1b) Seated Press 6 x 3s
1c) ME chin over bar hold + Pull-ups x 3s
-Hold chin over bar (ME) and then without dropping perform as many Kipping pull-ups

WOD:
10 20 10 20 10
Sit-ups
20 10 20 10 20
Wall balls 20/14
1 1 1 1 1
Rope Climb