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Monday, November 27th, 2023 WOD

KSCF Notes


Frederick always jerkin' around


Strength


Jerk Balance

  • 3 sets of 3 building from 40-60% 1 RM Jerk

Split Jerk

  • 3 sets of 3 @ 65%

  • 3 sets of 2 @ 70%


WOD


"Bucket Brigade"

Complete 1 round every 90 seconds for 10 rounds

5 Hang Power Snatches (95/65)

5 Burpees Over Bar


L3: 85/55

L2: 75/45

L1: 65/35

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