4/16 WOD Level I Skill: Review of Hang Clean Strength: EMOM - TopicsExpress

4/16 WOD Level I Skill: Review of Hang Clean Strength: EMOM x20 – ODD: 3 Cleans (60-65% 1RM Jerk), EVEN: 3 Push Jerks (same) Conditioning: 4 Rounds for Time of 8 Lunges (125/85), 8 Burpees facing bar *10 minute time limit Level II Skill: 3 min AMRAP (max distance) Handstand Walk Strength: Every 90 secs x 10 – 2 Deadlift, 2 Hang Clean, and 2 Push Jerk (65-70%1RM P. Jerk) Conditioning: 4 Rounds for Time of 8 Front Rack Lunges (165/115), 8 Burpees facing bar *10 minute time limit Level III Skill: B/N Sotts Press 3-3-3-3 (short rest) Strength: EMOM x 20 mins – ODD: 3 High Hang Snatch High Pulls (90%1RM Snatch), EVEN: 1 Full Snatch (75% 1RM) Conditioning: 4 Rounds for Time of 8 Front Rack Lunges (185/135), 2 Rope Climbs * 10 minute time limit

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