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17
Mar

170317 FRIDAY WOD

Warm up


Row 400m
Mobility: Hamstrings, Shoulders, Hips
Bergener Warm Up
Allow 5-10 Minutes building on the snatch until at working weight.

Clean and Jerk Complex


EMOM for 10 minutes

1 PC + 2 full Cl + 2 Split Jerks @65% of 1rm Cl & J

Metcon


For Time (Cap 12min)

1k Row
30 Snatch (any way) 135/95
*don’t over do it if you’re doing the Open on Saturday

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