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WOD Archive - April 2014

Thursday August 4 2005
clean and jerk day!!

1. clean and jerk: work up to a heavy single!! back off to 85% of that weight and do 5 singles! all must be with perfect form. be explosive and finish strong in the jerk.

rest 20 minutes.

2. front sqt: you should still be warm. work up to a heavy single.

rest 10 minutes

3. snatch tech: 20 minutes. work only tech. position, finish, strong overhead... light weight. sets of 2 or 3 even all from the ground and all with precision.

4. chins: 25 total

5. back extensions: 3 x 10 using weight.

6. evil wheel... 3 x 15

enjoy!!!



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