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WOD 210304 - THURSDAY

WARM UP

Coach Stretch

T-Spine Mobility


2 RDS

8 R-KB swings

6 Hollow Swings + 3 K2C

4 L/R KB Shoulder Press

6 Supermans

100m Run

 

Skill / Strength


4 Sets (Complex)

1 Jerk Dip + 2 Push Jerk + 1 Split Jerk

*Focus on footwork, starting/landing positions


Superset:

12 Alt. Goblet Cossack Squat



 

WOD


3 RDS

400m Run

20 T2B

20 DB Hang Clean & Jerk, 50/35#


TC: 18 Mins

 

Post WOD Accessory


50 High to Low Planks

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