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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20171207

Thursday, 07 December 2017 00:00

Deload Week

WOD:
Clean and Jerk A

9 Sets. Complete each set on the minute for 9 minutes using the prescribed percentages.

1 Hang Squat Clean + 1 Clean (Squat) + 1 Split Jerk at:

73-78-83-73-78-83-73-78-83% of your 1RM Clean & Jerk.

Rest 2 minutes

Clean and Jerk B
3 Sets. Complete each set on the minute for 3 minutes using the prescribed percentages.

1 Clean + 1 Split Jerk at:

80-85-90% of your 1RM Clean & Jerk.

Rest 2 minutes

Front Squat
6 Sets. Complete each set on the minute for 6 minutes using the prescribed percentages.

1 Front Squat at:

78-78-83-83-88-88% of your 1RM Front Squat.

Calculate, write down, and set-up your weights before starting the WOD, rounding to the nearest 5 lbs.

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