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3rd December 2018

WOD WOD, December 4, 2018

Cluster Buster

Power Clean (Weight)
Every 3 Minutes for 6 Sets :

1 x PC Cluster ( 4 reps )

1 Rep
REST 10
1 Rep
REST 10
1 Rep
REST 10
1 Rep

Loads / Percentages:

Set 1 : 50 % 1RM
Set 2 : 60 % 1RM
Set 3 : 70 % 1RM
Set 4/5/6 : 75-80 % 1RM

No missed reps – this format allows for technical development , if its messy peg it back

Metcon (AMRAP – Reps)
7 Minute Ascending AMRAP

35 x Dubz
3 x DL @ 82.5/55kg
35 x Dubz
6 x DL @ 82.5/55kg
35 x Dubz
9 x DL @ 82.5/55kg
35 x Dubz
12 x DL …..

SCORE EQUALS TOTAL DEADLIFTS

RX PLUS : 100/65kg

OPTIONS:

DL : 70/45kg, 60/35kg or less
Dubz : 20 reps or 60 singles

SCORING:

3=3
6=9
9=18
12=30
15=45
18=63
21=84
24=108

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