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11-8-11 WOD

By November 8, 2011No Comments

Snatch Instruction

Snatch

3 x 1

Snatch

65%x3,70%x2,

75%x1,70%x3,

75%x2,80%x1

Clean & Jerk

(75%x1,80%x1,

85%x1)x 3

Met Con

Level 3

Heavy Power Clean x 5 (80% of 1RM)

Run 50m

Heavy Power Clean x 4

Run 100m

Heavy Power Clean x 3

Run 200m

Heavy Power Clean x 2

Run 400m

Heavy Power Clean x 1

Run 800m

Level 2/ Level 1

Heavy Power Clean x 5

Run 50m

Heavy Power Clean x 4

Run 100m

Heavy Power Clean x 3

Run 200m

Heavy Power Clean x 2

Run 400m

Heavy Power Clean x 1

Run 800m

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The Power Clean from Again Faster on Vimeo.

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