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Monday, May 1st, 2023 WOD


This Week's Programming

  • Tue: Back Squat

  • Wed: Press

  • Thu: Murph

  • Fri: Open- nothing scheduled

KSCF Notes


Strength


Cleans


Use 10 mins to build to a 3 rep weight (bar can be dropped but all reps need to be completed within ~20 sec)


Then, use 80% of above load:

3 sets of 1 Hang Clean + 1 Clean


WOD


"Up and Down"

AMRAP 9 mins

15-12-9-6-3

Burpee Box Jump (24/20)

1-Arm Clean & Jerk (50/35)

L3: 45/30

L2: 40/25

L1: 35/20

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