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Outdoor Weightlifting WOD - So 11.04.21

Big Clean Complex

6 Sets for Max Load

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

One set consists of all 12 reps

6x (🏋🏼🏋🏼🏋🏼🏋🏼🏋🏼🏋🏼🏋🏼🏋🏼🏋🏼🏋🏼🏋🏼🏋🏼)

Each set consists of 12 reps, without dropping the bar 🤌🏼

(if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar).

Complete 6 total sets. Rest as needed between sets and try to increase weight after each set.

All cleans must be full/squat cleans❗️

(power cleans are not allowed).

Score is the maximum load successfully lifted during one set from the 6 total sets.

Fast Metcon

Every 4 Min for 5 Rounds (20min)

12/9 Cal Row

9 Burpee over bar

6 Power Snatch*

*RX: 60/40kg

*SC: 40/25

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