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Thursday 8/3 WoD

2
Aug

Thursday 8/3 WoD

SKILL/STRENGTH:
Clean Grip Deadlift
5-5-5-5-5 add 5-10lbs to each set from last week

Notes
If athlete did not perform the clean grip deadlifts last week (day 5), they should perform that here instead.

TIMECAP: 20:00

WOD:
8 Rounds For Time:
4 Dumbbell Power Cleans, 50#/35#
6 Dumbbell Front Rack Walking Lunges, 50#/35#
8 Box Jumps, 30″/24″

TIMECAP: 12:00
GEAR: 3

SCALING GUIDE
This is an absolute burner, and the athlete should be able to work at a minimum rate of one round per minute.
Power Clean: Unbroken throughout. Scale load accordingly. Scale movement to hang power clean for athletes who lack sufficient flexibility to safely perform this movement from the floor.
Lunge: Unbroken throughout. Scale load accordingly.
Box Jump: Athlete should be able to perform these in fast succession, stepping down on each rep and immediately jumping back up. Scale height accordingly. For athletes who cannot safely perform box jumps, scale movement to step-up.

 

EXTRA WORK:
Double Overhand Deadlift Hold
4 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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