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Daily Workout WOD, September 9, 2020

09 Sep, 2020

9.9.20

Metcon
2 mins Bench T-Spine Stretch
Then for 8 mins (2-3 sets ):
8/side Bird Dogs
6/side Half Kneeling Bottoms Up KB Press
30 Banded Monster Walk Steps
5-4-3/side Single Arm DB Split Jerk (build weight through sets)
Power Clean + Hang Squat Clean + Push Jerk + Power Clean + Hang Squat Clean + Push Jerk (Every 2 mins for 14 mins: 1+1+1+1+1+1 (building))
Perform movements as a complex but you are allowed to drop the barbell after the Push Jerk

You can only drop the bar after your Push Jerk.
No failed reps! Try to build to a heavy but perfect weight.
This is the beginning of a new cycle.
Metcon (3 Rounds for reps)
Complete 3 sets of:

AMRAP x 5 mins:
15 T2B
15 Box Jumps (24/20)
15 KB SDHP (53/35)

Rest 2 mins between rounds

Scale KB SDHP to American KB Swings
Metcon
Optional Extra Work

Complete 3-4 sets of:
2 x 50ft Sled Pushes
Rest 90 secs
2 x 50ft Farmer’s Carry
Rest 90 secs
8(-2) Banded KB Bench Press
Rest 90 secs

Every 3 mins for 9 mins:
20 sec Row or Assault Bike All Out Sprint
Rest 20 secs
20 sec Burpees (all out sprint)
Rest 2 mins

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