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[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-100 quality warm up reps of the Clean Deadlift for the warm ups make the pauses at position 1 and 2. In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
-No run/row today


[accordion title=”Strength”]
-ME Clean Deadlift
– Find your 1 rep max of perfect form.


[accordion title=”S&C WOD”]
-Death by 42.5/35kg OHS
-3,6,9,12,14,16,18,21 etc


[accordion title=”Assistance”]
Weighted strict pull ups x 2 x 5


[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run. Then hit the assistance work.

-3X NFT 5-15 reps
Tall Clean/Walking Jerk
Reverse Hypers/OHS
MWOD/Box Breathing


[accordion title=”Intent”]   ME Clean deadlift. This is to practise and strengthen your 1st and 2nd pull. Remember the double knee bend.  Then a wod to test your OHS endurance. Finish with some heavy pull ups to keep your upper body ticking over after all the pushing and isometric shoulder work.




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