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16 June 2012 – “Stripper Grace”

17
Jun

16 June 2012 – “Stripper Grace”

Warm-up

10 rounds of:

10 Double Unders / 30 Single Unders

5 Push-ups

 

Strength

5-5-5-5-5 Deadlift (work up to a heavy 5, add 5 to 10 pounds to last Deadlift)

 

Skill

Clean and Jerk

 

WOD – “Stripper Grace”

30 Clean and Jerks for Time , stripping the bar after 10 reps

Athlete will set up 3 plates on each side

Men’s RX’d is 195# (3-25# plates on each side)

Lady’s RX ‘d is 115# (1-15# plate, 2-10# plates on each side)

Scaled/Modified may use “Bar” in their weights but but have at least 2 plates on each side

Men’s RX would be as followed:

Perform 10 Clean and Jerks at 195#, strip bar to 145#, perform 10 clean and jerks at 145#, strip bar to 95#, perform 10 clean and jerks at 95#, Call time!

Womens: 115#, 95#, 75#

 

Cool Down/Skill (Optional)

Skill Practice on Max Explosive Standing Sit-ups with partner (Plyo Sit-ups)

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