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Long ROM Dead Lift x3
WOD 4 Rounds 12 DB Rack Lunges (50/35) 12 Push Ups 12 Power Cleans (115/75)
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8 sets
Hang power clean + Hang squat clean WOD 21-15-9 Sumo deadlift high pull (95/65) Box jump (24/20) Rest 2:00 12-9-6 Push jerk (95/65) Burpee box jump over (24/20) Strict Press 5x5 @75%
WOD 4 Rounds 5 Tire Flips 50m OH KB Carry (24/16) 100m Run 5x
Agility Ladder 50ft Bear Crawl 20sec Hollow Hold/Rock WOD 4 Rounds 6 Power Clean & Jerk (125/85) 6 Bar Facing Burpees 12 Cal Row Clean & Jerk 8x2
WOD 6-9-12 Full Snatch (115/75) DB Box Step Overs (50/35)(20"/16") 4 sets
12 DB Floor Press 10 Strict T2B WOD Tabata Lateral Box Jump Overs (20/16) Muscle Ups Back Squat 5@55%/5@65%/3@75%/3@85%/2@90%/2@95%
WOD 10min Ascending AMRAP 4-8-12-16-20... 200m Run DB Snatch (50/35) Goblet Lunge Fran!!
21-15-9 Thruster (95/65) Pull Up then.... 3 Rounds 30sec on/off Superman Hold Hollow Hold DB OH Hold (40/25) Hang Power Snatch 6x3 Building
WOD Partner WOD 6 Rounds (3 each)ALT 8 Dead Lifts (185/125) 12 Sit Ups *Resting partner completes 1 Rope Climb Row Sprints
2x600m WOD 7min AMRAP 18 OH Plate Sit Ups (45/25) 8 Hang Power Cleans (155/105) 40ft Plate Farmers Carry (35/15) |
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