Wednesday, March 7, 2018

 In WOD

Strength:
Clean & Jerk
x3 @ 50%, x3 @ 60%, x3 @ 70%, x3 @ 75%, 2×3 @ 80%
Clean Pull
3×5 @ 90%

WOD:
“21-15-9 Complex”
8 Deadlift (135/95)
7 Clean (135/95)
6 Snatch (135/95)
8 Pull Up
7 Chest to Bar Pull Up
6 Bar Muscle Up
6 Deadlift (135/95)
5 Clean (135/95)
4 Snatch (135/95)
6 Pull Up
5 Chest to Bar Pull Up
4 Bar Muscle Up
4 Deadlift (135/95)
3 Clean (135/95)
2 Snatch (135/95)
4 Pull Up
3 Chest to Bar Pull Up
2 Bar Muscle Up

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