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Barbell Club WOD, July 3, 2021

03 Jul, 2021

BB 7.3.21

Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for Quality:
5 strict Press in Split
1 Prone Swimmer Hover
3 Position Split Jerks (Complete 4 sets building)
Jerk Dip + Push Jerk + Split Jerk (Build tona heavy but perfect complex of 1+1+1)
Perform the listed movements as a complex
Metcon (Time)
AQAP complete:
400m OH Barbell Carry
Metcon
Complete 3 rounds of:
8 Barbell Jump Squats
3 Hanging Scapula CARs
Metcon
Complete 3 sets of:
12/side Side Bends + 50ft Suitcase Carry
1 Segmented Cat Cow

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