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Barbell Club WOD, September 25, 2021

25 Sep, 2021

BB 9.25.21

Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
3 Tall Jerks
1 Swimmer Hover in Split Position
Pause Split Jerk + Split Jerk (Weight)
Complete movements as a complex

Buld to a heavy but perfect complex of:
2 Pause Split Jerks + 1 Split Jerk

Pause for 3 secs in dip on the first rep
Pause for 1 sec in dip on the second rep
No pause on the third rep
Hold OH for 5 secs after last rep

Strict Press in Split Position (Complete 3 sets of 8(-2) Building)
Perform the Strict Press in the bottom of your Split Jerk
Metcon
Complete 4 sets of:
4 Challenging Box Jumps
10 Lu Raises
Metcon
Complete 3 sets of:
8 Strict T2B
3 Jefferson Curls

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