Tim.
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Pic: Angela Clancy

On The 5th Day Of Christmas My Coaches Gave To Me... ...

  Benchmark Strength WoD - "Gwen"

For Load:

Clean & Jerk 15 - 12 - 9 (reps)

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>> Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. <<

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• This is an AMAZING WoD that develops strength, grip strength, barbell cycling, muscular stamina & mental fortitude to name but a few!
• Makes no bones about it, this will be one of the hardest WoDs you will do in a while!!
• The task is a simple one. You choose a load, a challenging load mind you, and you go for 15 UNBROKEN clean & jerks. Once you complete that you rest as needed (think 3-5 mins) and repeat the process for 12 reps. Rinse & repeat or the set of 9.
• You are to hold the SAME LOAD across the three sets. This will set the challenge from the very start!
• Warm up well with lighter loads & then choose your poison for this Strength Day with a twist! (Should you fail a set then you need to try & repeat it before you can move onto the next set).
• Killer WoD, get after it!!
• Hold the standards. Form is priority as always.
• Scale As needed.
• Compare to 19/02/16

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Post LOAD to Beyond The Whiteboard.