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Saturday 24 March

Warm Up

Coaches Choice

If you need to do 18.5, 9AM will be your show time.

 

7am

15 Mins individual warm up

A)  Clean

2 x 2 at 65

2 x 2 at 70

2 x 1 at 75

1 @ 80

1 @ 85

 

B)  Jerk From the Blocks

2 x 2 70%

2 x 2 75%

2 x 2 80%

2 x 1 85%

1 x 1 90%

 

C) 5 Rounds

500 M ROW

15 OHS (135/95) (115/75) (95/65)

 

D) Midline

2 Rounds (For quality not time)

25 Double Unders

50 GHD Sit ups

 

9am WOD

A) Barbell cycling

EMOM 2 PC Cleans and 1 Jerk

 *athlete picks load

B) 5 Rounds

500 M ROW

15 OHS (135/95) (115/75) (95/65)



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