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WOD 151013:

BBG

1) 5X1 Paused Clean (3 count pause at knee) + 1 Paused Hang Clean (3 count pause in hang at knee) – @ 80% of max for the complex, rest as needed

2) 5X3 Split Jerk (with 3 count OH hold in split) – @ 80% of max for the complex, rest as needed

Strength

1a) 4X45 sec. (accumulated) L-Sit Hold – rest 90 sec.

1b) 4X10 Strict HSPU – rest 90 sec.

Conditioning

Row 2k for time