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6x150m Row Sprints
WOD ALT EMOM 12 9 Box Jumps (30/24) 3 Full Snatches @75%
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Push Press 4x4 @80%
WOD 4 Rounds 6 C2B Pull Ups 10 Sumo DLHP (95/65) 14 Bar Facing Burpees WOD
Diane 21-15-9 Deadlift (225/155) HSPU Strength: 4 sets: 7 bench press 10 banded good mornings Back Squat
7@65% 5@70% 3@75% 3@80% 2@85% 2@90% WOD 7min AMRAP 5 Hang Power Snatch (115/75) 10 Pistols 15 AbMat Sit Ups Power Clean +
Hang Squat Clean + Front Squat 6x @75% 1RM Clean WOD 3 Rounds 12 Push Jerks (135/95) 80 Double Unders 2 Rope Climbs WOD
20 min AMRAP 3 Power Cleans (155/105) 5 Pull Ups 10 Push Ups 15 Air Squats 1RM Hang Snatch
Skill Work 4 Sets 100ft Front Rack Carry 8 Filly Press 10 Hollow Rocks 12 Calorie Row Thruster 6x3 Building
WOD 10min AMRAP 12 T2B 12 DB Plank Row (40/25) 24 Goblet Squats (24/16) 12 Push Ups 12 Box Jumps (24/20) 4 Rounds
30 sec on/off WOD 21-15-9 Wall Ball (20/14) Hang Power Clean (125/85) EMOM 9
3 Power Clean @85-90% WOD 3 Rounds 30sec Plank 16 DB Snatch (50/35) 30sec Plank 16 Jump Squats |
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