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“NEKRON” WOD 6/19/19

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WARM UP:

400 M. Row or Run

10 Y’s, T’s, & W’s

10 Reverse Fly’s

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 Front Squat

10 Clean Extension

10 Split Jerk Presses

Then:

Mobility


WIN

SKILL / LIFT:

EMOM 10

ODD: 5 Ring Swings (Work on length)

EVEN: Clean Ext (3 Sec. Hold) + Full Hang Clean & Jerk

*Build

WOD:

“NEKRON”

AMRAP 20

3 T2R + 2 Ring MU

1 Clean + Front Squat + Jerk (225/155)(205/135) or 75% of 1RM

*Scale 3 T2R + 2 Ice Cream Makers Accordingly.


FIT

SKILL / LIFT:

EMOM 10

ODD: 5 Bar Dips w/ a 3 Sec. Negative

EVEN: 5 Deadlift

*Build

WOD:

AMRAP 20

10 Knee Raises

10 DB Deadlift (50/35 × 2)

10 DB Cleans

400 M. Row

*Scale Knee Raises up to T2B.

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