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6/23/2017-Workout of the Day

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Friday  6/23/2017

Warm-up:  3 Rounds through 20/:10
A)Press from Split
B)Wall Facing Shoulder Taps
C) Hollow Rocks or holds

 Strength: 20 Minute Cap
Push Press + Power Jerk + Split Jerk- 5x(3+1+1)

Athletes with an established 1RM split jerk should work between 60%-70%. Athletes without an established 1RM should work with a weight which they could comfortably push press for a set of 5. 3+1+1 = three push press, one power jerk, one split jerk.

WOD: 8 Rounds For Time: TIMECAP: 15:00 (Quality)!
Level 3/2/1
3/2 Strict Muscle-Ups, Strict Ring Pull-ups + Ring Dips, Ring Row and Push-ups
6 Toes-to-Bar or Progressions