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Barbell Club WOD, November 12, 2022

Barbell Club – Sat, Nov 12

Mobility and Barbell Warm Up
Metcon

Complete 3 rounds for quality of:

3 Tall Jerks

1 Swimmer Hover in Split Position

Deadlift + Clean + Hang Clean + Jerk (In 20 mins build to a heavy complex)
Complete the listed movements as a complex
Jerk Dip (Complete 5 sets of 5 reps at 120% of your best complex)
With a barbell on your shoulder in the front rack position, perform the movement of the dip you would use just before exploding into a Push or Split Jerk
Metcon

Complete 3 sets of:

5/leg Deep Lunges

10/leg Calf Raises

12 Tibialis Raises

Metcon

Complete 3 sets of:

8 Strict T2B

5 Hamstring Walk Outs

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