This Week's Programming
Thurs: Interval WOD
Fri: Cleans
KSCF Notes
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Strength
Deadlift
In 15 mintues complete
1 set of 5 @ 75%
1 set of 5 @ 80%
3 sets of 3 @ 85%
2 set of 1-3 @ >85%
WOD
"Hot Diggety Dog"
AMRAP 9 minutes
7 Hang Squat Clean (165/105)
11 Burpees Over the Bar
*If the bar is dropped during a set of cleans, 1 Bear Complex must be completed before continuing on.
Bear Complex: 1 Clean + 1 Front Squat + 1 Push Jerk + 1 Back Squat + 1 Push Jerk (no Thrusters allowed)