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Back Squat x5
WOD 3 Rounds 15 Axle Dead Lifts (185/125) 10 Bar Facing Burpees
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Push Press x2
WOD 500m Row Buy In or Out 2 Rounds 20 Power Snatch (75/55) 20 Box Jumps (24/20) 20 Plate Sit Ups (45/25) 2 Rope Climbs HSPU Skills
Jump Rope Skills WOD 4 Rounds 6 Front Squats (155/105) 3 Power Cleans 100m OH Plate Carry (45/25) Short ROM Dead Lift x5
WOD TABATA Plate Clean (55/35) Push Jerk (95/65) 20 min running clock:
75 double unders 55 wallball (20/14) 35 burpees 15 power snatches 5 c2b pull ups *remaining time: establish 2 rep max hang power snatch* Push Ups 4x12
A) Hand Release B) Deficit C) Diamond D) Weighted WOD For Time 30 Pull Ups 40 Front Rack Lunge (95/65) 40 Sit Ups 30 Hang Power Cleans (95/65) 3sec Pause Front Squat x2
WOD 21-15-9 KB Swing (24/16) Push Press (115/75) *1 Muscle Up Between each Round* Clean & Jerk 5x2 Building
WOD 4 Rounds 12 Power Snatch (115/75) 12 HSPU Every 2min 200m Run Strict Press 5/3/2 - 5/3/1
WOD 18min AMRAP 13 Burpee to Plate 11 Front Squat (135/95) 9 Push Jerk Must Complete 40/30 Cal Row |
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