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Thursday Dec 3rd WOD


STRENGTH: 1a) Clean Complex: (20 minutes) -Power Clean (Pause 1 inch from the ground) -Clean & Jerk -Jerk 2a) Front Squat (1 sec Pause at bottom) 65x5 75x5 85xME 65xME

2b) Single Leg DB SLDL 3x12

Conditioning:

21-15-9 Wall Balls (25/20) Deadlifts (155/115) -100 ft bear crawl


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Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)

Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)