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x5 sets
Snatch High Pull + Squat Snatch + Power Snatch WOD 2 rounds 20 SA kb snatch (24/16) 20 renegade row (40/25) 20 DB front squat Power snatch 6x2 @ 80%
WOD 2 rds 100 DU 50 S2OH (40/25) 30 hang power cleans (75/55) 20 pull-ups Box Back Squat
x5 WOD 7min Ascending AMRAP 2-4-6-8... Hang Power Clean (155/105) 4-8-12-16... Wall Ball (20/14) x6 sets (building)
1 power clean + 1 hang squat clean + 1 push jerk WOD 10min AMRAP 12 KB sumo DL High Pull (32/24) 12 burpee c2b OH Squat
7-7-5-5-3-3 (65% - 85%) WOD 5-10-15-10-5 Deadlift (bodyweight) OH plate sit up (45/25) Box Jump (24/20) x3 sets
10 each DB bent over row 20 banded tricep extension 10 strict T2B 5 LRT press WOD 7min AMRAP 6 push jerk (155/105) 8 kb sumo DLHP (32/24) 10 v-ups Run Sprints!
4x400m WOD Buy-In: :90 plank buy-in 4 rounds 6 power snatch (135/95) 6 strict HSPU Buy-Out: :90 wall sit OTM x8
Power Clean + Hang Power Clean *Building* In Teams of 3 2 Rounds 600 m row 60 Kb Swings (24/16) 120 Double Unders 60 Kb Lunges *Kb can't touch the ground* |
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November 2019
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