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Workout 11.17.21

A. Primer

2×3 Tall Jerk 

 

B.

Health: 

5,4,3,5,4 Push Jerk (Wave Loading) 

*First set @70-75% of 1RM

 

F+P:

5,4,3,5,4 Split Jerk (Wave Loading) 

*First set @70-75% of 1RM

 

H WOD: 

2 Min AMRAP

Cal Bike 

-Rest 1 Min

5 Min AMRAP

3 Burpee Box Step Ups (24”/20”) 

6 Alt Single Arm DB Hang Clean and Jerk (30/20)

-Rest 1 Min 

2 Min AMRAP

Cal Bike

-Rest 1 Min

5 Min AMRAP

3 Box Jumps (24”/20”) 

6 Alt Single Arm Devils Press (30/20) 

 

F WOD:

2 Min AMRAP

Cal Bike 

-Rest 1 Min 

5 Min AMRAP

4 Burpee Box Jump Overs (24”/20”) 

10 Alt Single Arm DB Hang Clean and Jerk (50/35)

-Rest 1 Min 

2 Min AMRAP

Cal Bike

-Rest 1 Min 

5 Min AMRAP

10 Box Jumps (24”/20”) 

4 Alt Single Arm Devils Press (50/35) 

 

P WOD: 

2 Min AMRAP

Cal Bike 

-Rest 1 Min

5 Min AMRAP

4 Burpee Box Jump Overs (24”/20”) 

10 Alt Single Arm DB Hang Clean and Jerk (70/50)

-Rest 1 Min 

2 Min AMRAP 

Cal Bike

-Rest 1 Min 

5 Min AMRAP

10 Box Jumps (24”/20”) 

4 Alt Single Arm Devils Press (70/50)

 

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