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Friyahhh04122024

Strength


Split jerk:

3 reps x 3 sets at 70-80%

2 reps x 3 sets at 80-90%

1 rep x 3 sets at 90%+



WOD

RX

3 rounds for time:

15 power cleans (105/155 lb)

400-m run

Plank hold for time equal to run time

– Plank hold should be unbroken.

SCORE: 

TOTAL TIME


Level 2

3 rounds for time:

12 power cleans (75/115 lb)

400-m run

Plank hold for as much of run time as possible

SCORE: 

TOTAL TIME


Level 3

3 rounds for time:

10 power cleans (35/45 lb)

200-m run

Plank hold for as much of run time as possible

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