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May 27, 2020

At Home WOD

Every 4 minutes for 5 rounds:

20 clean and jerks
15 burpees
10 hang squat clean thrusters

Workout Notes

Treat each round like its own “for time” workout today. Start a new round at 0:00, 4:00, 8:00, 12:00, and 16:00 on the clock. Use the remaining time in each round as rest. Start with twenty clean and jerks. Alternate if you are using a single piece of equipment. Make sure that each new rep starts on the ground (or with a ground tap). Next up is the ex-boyfriend/girlfriend that keeps coming back: you act like you don’t want them around but you’re secretly happy thinking that they’ve changed, next thing you know they’ve hurt you again…it’s burpees (fifteen of them)! Finally, finish with ten hang squat clean thrusters. The simplest way to describe it is as follows: Deadlift + squat clean + thruster. The deadlift is only necessary each time you start a new set. Make sure to hit depth in your squat and finish each rep locked out overhead. Again, shoot to alternate arms if possible. Good luck to whoever is doing, “Live at 5!”

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