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April 11, 2015

WOD

For time

9 Clean & Jerk 155/105lb
Run 200M
12 Clean & Jerk 155/105lb
Run 400M
15 Clean & Jerk 155/105lb
Run 800M

Workout notes: The suggestion for this workout is heavy clean & jerks for almost everyone this will mean single repetitions at a steady pace.  The most efficient method will be a power clean & power jerk.  More than half of your reps will occur with only a short 200M run in between so give yourself a few seconds between each repetition so you don’t redline prior to the long runs in the second half of the workout.

 

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