1/10/2019


STRENGTH

1) Paused Front Squat: 5 x 2 @85%, every 90s.
– 1 Second Pause on each rep
– Take 4 sets to build to 85% before starting the clock

 METCON

”Open WOD 13.4”
AMRAP 7 of ascending reps:
3 Clean + Jerk (135, 95)
3 T2B
6 Clean + Jerk
6 T2B

L3: (115, 75)
L2: (96, 65) (Knee Lifts)
L1: (75, 55) (Abmat Sit-ups)
*Beginner: Sub DB Thrusters for Clean + Jerks
*Score = Total Reps

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