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27
11
2016

WOD 11.28.16

By admin 0

Workout of the Day 28Nov2016


Strength

Power Snatch +Overhead Squat

@knee: 5(2+4)

Start at last week’s highest set

Advanced

3RDs each for time:

9- Power Cleans 95/135

6- Jerks 95/135

3- Push Press 95/135

Rest 30sec between each RD

Intermediate

3RDs each for time:

9- Power Cleans 75/115

6- Jerks 75/115

3- Push Press 75/115

Rest 30sec between each RD

Beginner

3RDs each for time:

9- Power [email protected] 55/75

6- Jerks 55/75

3- Push Press 55/75

Rest 30sec between each RD


Barbell

3- Snatch from Hip

10min EOMOM

3- Cleans from knee

10min EOMOM

Front Squat 4×3 @ 75% 1min Rest

Flowery Branch Coaches

5:30 AM – Trice

8:30 AM – Trice

4:00 PM – Brandon

5:30 PM – Brandon

6:30 PM – Brandon

Gainesville Coaches

6:00 AM – Wes

12:00 PM – Trice

4:30 PM – James

5:30 PM – James

author: admin

Max Kane Health & Fitness

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