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Barbell Club WOD, August 7, 2021

07 Aug, 2021

BB 8.7.21

Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
3 x 5 secs/leg Hip Flexion Passive Range Holds
5 Clean Grip Sots Presses (scale to quarter squat)
Tall Cleans (In 5 sets build to a heavy 3 rep for the day)
Hang Clean + Pause Clean + Clean (Build to a heavy but perfect complex of 1 + 1 + 1)
Perform the listed movements as a complex

For the compex start from above the knee for the Hang Clean and then pause above the knee for the Pause Clean
Metcon
EMOM x 5 mins: 3 Banded Clean Pulls

Use 100% of your 1RM plus the bands
Metcon
Complete 4 sets of:
4 Squat to Box Jumps (challenging but doable height)
12 DB/KB Shrugs (pick a weight where your traps are burning after 12 reps)
Metcon
Complete 3 sets of:
30 sec Weighted Ring Plank/Normal Plank (pick a challenging weight)
12 Good Mornings (with a barbell, hip width stance)

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