Week 9
2
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Transcript of Week 9
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Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Snatch 2@60%, 2x2@70%, 2x2@80%Snatch High Pulls 4x3@80%Overhead Squats 5x6Kipping Pull Ups 5x Max reps
Conditioning
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 62Cleans+1Jerk 60%, 2x70%, 2@80%Clean Deadlifts 4x3@80%DB/KB Rows 5x8each arm
ConditioningAllstars WOD
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Moblitiy
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Snatch 2@60%, 2@70%, 3x2@80%Snatch Pulls 4x3@80%Front Squat 4RM, 4x4@90%
Conditioning
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Cleans 2@60%, 2@70%, 3x2@80%Snatch Balance 4x4@HEAVYRing Dips 7x7
ConditioningWall Run max repsEMOM 5mins
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 63power Snatch+3 OH squats 60%,2x65%, 2@70%3power Cleans+3Power Jerks 60%,2x65%, 2@70%
Conditioning10Rounds6Wall Balls6Toes to Bar6Burpees
Particular scaling or adjustments Workout Score/Time and Notes
Saturday
Particular scaling or adjustments Workout Score/Time and Notes
Wednesday
Thursday
Particular scaling or adjustments Workout Score/Time and Notes
Friday
Week 9Monday
Tuesday
Particular scaling or adjustments Workout Score/Time and Notes
Particular scaling or adjustments Workout Score/Time and Notes
