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18th August 2020

WOD WOD, August 19, 2020

Wednesday

Warm-up
2 Rounds
8x Inch worm walk out to cobra
8x Spider man lunge with rotation
5 Shuttle runs (up & back = 1)

BB Tech Clean & Jerk

Clean and Jerk (Weight)
Strength
Clean and Jerk (2sec pause in jerk catch)

E90sec x10
*Working upto heavy (if technique allows)

Metcon (Time)
WOD – 4 rounds (17min cap)

200m Run
10 Bar facing burpees
5 Squat cleans
2min rest after each round

Rx 60/40
Rx+ 75/50
SCORE: Total time

Modify:
Run: machine (see coach)
Cleans: reduce load, should be challenging and singles still
Burpees: Nurpees & step over

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