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WEDNESDAY10262022

WARMUP


STRENGTH

SPLIT JERK

5-4-3-3-3

65-65-70-70-70%


WOD

3 Rounds For Time:


15/12 BIKE /ROW

12 Front Squats @ 75/55lbs


rest 4min


3 Rounds For Time:


15/12 Cal BIKE/ROW

12 OHS @ 75/55lbs NO DROPPING


Intent: Squat Endurance Focus - let's build your local muscular endurance of the legs now so you can move fast and recover quickly.


Target: Fast, UB sets. If you cannot keep this UB, lower the loading to keep a high output on the BIKE while keeping the barbell UB


Feel: Leg Burn! This should be intense, but the focus is on pushing through the squats UB. Do not go so hot on the BIKE where you cannot keep the barbell UB.




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