Friday the 19th


Every 90 seconds, for 15 minutes (10 sets):
Power Clean & Jerk x 3 reps @ 70-80%
Every 90 seconds, for 7.5 minutes (5 sets):
4-Stop Halting Clean Deadlift @ 95-105% of 1-RM Clean
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang)
Every 5 minutes, for 25 minutes:
Run 300 Meters/Row 400 m
10 Strict Handstand Push-Ups
15 Pull-Ups
a) Glute-Ham Raises 3×8 reps
b) GHD Sit-Ups 3×10 reps



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Filed under crossfit, fitness, Oly, strength & conditioning, WOD

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