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Workout of the Day – Saturday September 7th, 2019 “Dead & Company”

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Metcon

Dead & Company (Time)

Buy-In: 1 Mile Run

21-15-9:

Deadlifts (225/155)

Box Jump Overs (24″/20″)

Toes to Bar

Cash-Out: 1 Mile Run
Choose a weight on the deadlift and toes to bar variation that you could complete the set of 21 unbroken when fresh.

Strength

Split Jerk

5 Sets:

1 Tall Jerk + 2 Split Jerks

Set 1: Empty Bar

Set 2: 30%

Sets 3-5: 35%

Split Jerk Technique B

On the Minute x 10:

1 Jerk Drive + 1 Split Jerk

Sets 1-5: 60-63-66-69-72%

Sets 6-10: Build to Heavy

Metcon

Heavy Grace (Time)

For Time:

30 Clean and Jerks (185/135)