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  • Writer's pictureJohn Fadel
    • Jun 8
    • 1 min read

Friday mix WOD

Warm up:

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

With A Light Weight:

3 Power Cleans


Power Clean

Build To A Heavy Set of 3

Every 1:30 x 8

Start light and build to a heavy set of 3.


"Double Agent"

3 Rounds For Time:

25/20 Cals

15-10-5 Power Cleans 135 / 95 lb +155/105

15-10-5 Lunges 135/95 +155/105

75 Double Unders

Time Cap: 18 Minutes

More than 10 half start on DU then end on Cals.


Stimulus

- Overview: In this grippy 3 round quadruplet, athletes will be be challenged by bigger sets on the barbell and the jump rope.

Let's see who can go unbroken on the cleans and double unders in the last round!



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