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Power Clean +
Squat Clean + Hang Squat Clean 5 sets INCREASING WOD 2 Rounds 400m Run 40 KB Swings (24/16) 30 Wall Ball (20/14) 20 Pull Ups 10 OH Plate Sit Ups (45/25)
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Row Sprints 8x15/12 Calorie
WOD 10 min AMRAP 5 Clean & Jerk (115/75) 30 OH Plate Lunge (45/25) 60 Double Unders Bench Press 5x5 @75-80%
WOD 4 Rounds 12 Dead Lift @ Body Weight 12 Bar Facing Burpees Pistol Squat Skills
WOD 3 Rounds 3 min AMRAP 3 Power Cleans (155/105) 6 Box Jumps (30/24) 9 Shoulder 2 OH (155/105) -1 min REST- Push Jerk 6x4 @70-80% Pause in the Catch
WOD ALT EMOM 16 18 Air Squats 9 Sumo Dead Lift High Pull (75/55) 12 Plank DB Rows (40/25) 10 Burpees Front Squat 5x5 @80%
1 set max reps @70% WOD 4 Rounds 15 KB Swings (24/16) 15 Push Press (115/75) EMOM 5/3 Pull Ups EMOM 8
2 Power Snatch WOD 3 Rounds 20 Push Ups 20 Box Jumps (24/20) 10 Hang Power Cleans (155/105) 19.4
3 Rounds 10 Snatch (95/65) 12 Bar Facing Burpees -3 min Rest- 3 Rounds 10 Bar Muscle Ups 12 Bar Facing Burpees 400m Sprint x4 1:1 WORK:REST
WOD 3 Rounds 3 min AMRAP 8 T2B 8 Dead Lifts (185/125) 8 Burpees -1 min Rest- |
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