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Wednesday 24th January 2018

January 23, 2018Ness

WOD Prep:

Cluster 1RM
12min to find a heavy cluster

A cluster is a squat clean straight into a thruster ( needs to be one fluid movement)

Training WOD:

MacLeod (c/oCFNZ)
5 Power Cleans 42.5/30kg
5 Thrusters
5 Lateral burpee over bar (new standard, no step up)

EM till failure
*18 rounds is the gold standard to aim for.

**If you complete 18 rounds, you must then add 1 burpee each subsequent round till failure

Happy Birthday Peter !!!!!!!!!!!!!!!!!!

 

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