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Friday 8/11 WoD

10
Aug

Friday 8/11 WoD

SKILL/STRENGTH:
Clean Pull + Clean + Hang Clean (Below knee) + Hang Clean (Above knee)
Build to Max

TIMECAP: 20:00

WOD:
15-12-9 For Time:
Clean & Jerk, 135#/95#
Kipping Pullup

TIMECAP: 8:00
GEAR: 3

SCALING GUIDE
– Clean & Jerk: Athlete should be able to work in at least fast singles for the duration of the workout. Scale load accordingly. For athletes who are not technically proficient with the clean & jerk, scale movement to dumbbell hang power clean + push press.
– Kipping Pullup: Athlete should be able to perform first two rounds in no more than three sets with short breaks, third round no more than two sets. Scale repetitions accordingly. Scale movement to chin-over bar pullup or jumping chest-to-bar pullup. Make sure athletes performing jumping chest-to-bars know to jump and quickly drop, not slowly lower themselves.

EXTRA WORK:
Double Overhand Deadlift Hold

5 x Max Effort
50-60% of 1RM Deadlift OR 40-50% of 1RM Deadlift with Axle bar

Notes
Higher end of the loading range is preferable so long as the athlete can get a decently long hold (15+ seconds.) Axle bar is preferable if your gym has one.

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