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WOD

WOD for 1/20/17

By CrossFitOmnia | In Uncategorized | on January 20, 2017
A. Big Clean Complex: 20 Minutes to complete 6 Sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.
 
B. EMOM 15:
Min 1: 50′ Ooverhead Walking Lunge (75/55)(95/65)
Min 2: Max Muscle-ups in :40
Min 3: 50 Double-unders
 
Additional Conditioning:
1. Snatch
– 1 @ 60%
– 1 @ 65%/1
– 1 @ 70%/1
– 3 x 1 @ 75%
 
2. Clean & Jerk
– 1 @ 65%
– 1 @ 70%
– 3 x 1 @ 75%
 
3. Back Squat
– 3 x 3 @ 70%
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