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Monday 5/13/2013 WOD

By: 3 Comments

Warm up

400 meter run

Down and up shrugs with empty barbell

Dynamic stretches

 

 

Skill/ Sport

Clean and split Jerk

Rep and set scheme

5-3-1-1-1-1

The purpose behind todays work is to practice and develop good technique, speed and efficiency.

 

 

Training

Complete the following for time

30 Power cleans (135/95)

15 weighted sit ups

20 Clean and jerks (135/95)

400 meter run

15 Power cleans (135/95)

30 weighted sit ups

10 Clean and jerks (135/95)

800 meter run

 

Write scores below in the comment section.

 

Awesome video explaining proper form on the clean and jerk.

 

Comments: 3

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