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WMW4.3 ME Jerk then Jeremy Hero Wod

[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the press prior to the working weight. In-between MWOD areas of need and reverse hyper.
-No run/row today
[accordion title=”Strength”]
-ME Jerk
Find your 1 rep max
[accordion title=”S&C WOD”]
21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
This is a hero wod but for a young person.

[accordion title=”Assistance”]
-Press ups
3-5 sets of max rep clapping press ups.
[accordion title=”Cool Down”]
-Immediately ride 400m post workout. Focus on good skill for the duration of this ride.
[accordion title=”Intent”]
Olympic lift to help you get high power output. Find 1 rep max, high skill here. Then a hero workout, this is light and should be ok for you.


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