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Thursday, January 11th, 2024 WOD

Travis' Week of Programming

  • Fri: Accessory Strength


KSCF Notes


Flanagan


Strength


Clean Complex

Clean, Power Clean, Hang Power Clean

  • 4x1 - Clean, Power Clean, Hang Power Clean

  • Start at 70% and build to a moderate-heavy load


Then, build to heaviest full Clean

  • 4x1 -


WOD


"Grettel"


10 rounds for time

3 clean and jerks (135/95)

3 burpees over bar


L3: 115/75

L2: 95/65

L1: 75/55


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