• 11Ιούλ
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    WoD 11.7.17

    WoD 11.7.17

    LEVEL 2
    Part a.
    Assistant work
    10min Practice with the coach
    The major technique modalities of Clean n Jerk.
    Part b.
    35min
    “Barbell bear complex”
    5 Rounds For Load
    Complete 7 Unbroken Sets of this Complex:
    1 Power Clean
    1 Front Squat
    1 Push Press
    1 Back Squat
    1 Push Press
    Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

    LEVEL 1
    Strength- 16min
    Every 2min x 8sets
    6 bench press

    5 min transition time

    Metcon-12min
    Amrap in 12 min
    5 front squat 25-40/15-25kg
    6 push press
    7 burpees
    18 lateral jumps over the bar/intro athletes: over a stick or An empty bar

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