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13.08.09 Friday

8
Aug

13.08.09 Friday

 

Strength: 
– Front Squat – heavy single; 75% (of hs) x 3 x 3
– Mid-Hang Clean – 70% x 2 x 5

WOD: 10min ladder 

RX (2.2 / 3,3 /4,4/…)
2 OH Squats 95/68
2 dips

– 1 rope climb buy-in

RX+ (2,1/ 3,2 / 4,3 /…)
2 OH squats 135/98
1 MU

-1 hang Squat clean & 2 jerk buy-in

RX+ to be performed after WOD: 
-Zercher squat 3r x 2s (no rack heavier than mon)
– Power Snatch – 75% x 2 x 5

1 Response

  1. Ryan Snyder

    Front Squat: 255×1, 3×3 at 190
    Hang Cleans @ 165

    WoD: Completed 8 OHS + 1MU Rx+

    Zercher Squats: 135
    Power Snatches: 120