W.O.D  Hero "Bradshaw"  10 Rounds of

  • 3 x HSPU
  • 6 x Deadlifts 225/155
  • 12 x Pullups
  • 24 x Double Under's

 

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OLY Group:

  • Front Squat: 1RM + 15# * 80%  3 sets of 3 reps
  • Clean and Jerk:  2 x 80%, 2 x 85%, 1 x 90%, 2 x 85%
  • Snatch :  3 x 80%, 2  x 85%, 1 x 90%, 2 x 85%
  • SLDL @ 70% of DL 3 reps x 5 sets
  • CORE:  Glute/Ham Raise x 50 in as little amount of sets as possible
  • 3 x HSPU
  • 6 x Deadlifts 225/155
  • 12 x Pullups
  • 24 x Double Under's

 

________________________________________

OLY Group:

  • Front Squat: 1RM + 15# * 80%  3 sets of 3 reps
  • Clean and Jerk:  2 x 80%, 2 x 85%, 1 x 90%, 2 x 85%
  • Snatch :  3 x 80%, 2  x 85%, 1 x 90%, 2 x 85%
  • SLDL @ 70% of DL 3 reps x 5 sets
  • CORE:  Glute/Ham Raise x 50 in as little amount of sets as possible

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