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Barbell Club WOD, December 4, 2021

04 Dec, 2021

BB 12.4.21

Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
3 Tall Jerks
1 Swimmer Hover in Split position
Metcon
Build to 90% of your 1RM Split Jerk in the following complex:
1 Dip and Drive + 1 Split Jerk
Strict Press in Split Position (Complete 4 sets of 5 reps building to tough 5 rep)
Perform the Strict Press in the bottom of your Split Jerk
Metcon
Complete 3 sets of:
8 Barbell Jump Squats
45 sec hang from bar
Metcon
Complete 3 sets of:
10 Ring Body Saws
10 Wide Stance Good Mornings

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