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4th June 2018

WOD WOD, June 5, 2018

Clean Demons

Warm-up
A) 10 x 20m Shuttles increasing speed
B) 3 Sets of
10m Walking lunge + rotation
10m Baby Crawl
10m Broad Jump – Explosive

C) Power Clean Tech

Power Clean (Weight)
Power Clean Waves

Every 2.00 x 9 Sets :

5-4-3-5-4-3-5-4-3

*Build to a heavy set of 3 for the day

OPTION :

Power Snatch Waves

Power Snatch (Weight)

Gymnastics
Having a play with a new format with this crew. I have done myself, really cool way to get some strict volume in…. all will be explained in class.

Strict Pull Up Team Conga Line – 15 Minute Cap

In Teams of 4, complete 5 rounds ( equates to 50 reps per person )

4 Reps each
3 Reps each
2 Reps each
1 Rep Each

*Once complete, go back to 4 and work back down the ladder

*If close to pull ups, use "resting buddy" to spot from behind , but, control lowering phase
*Option : 5-4-3-2 Ring Rows with pause

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