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June 28th WOD


Strength- Power Clean and Split Jerk 8 x 1 at 75% clean and Jerk Max *If you do not know 1 rep. Work to heavy 8 singles. Wod- You have the amount of time to complete each set. If ou do not make it, your workout is over and done. For instance if you do not get 60 dubs and 6 Power cleans before 6 minutes you are over. Just like opens wod standards.. Every interval you beat... you get 2 more minutes. . 0-2 Minutes 20 Dubs 10 Power Clean (135-95) (95-65) 2-4 Minutes 40 Dubs 8 Power Clean ( 155-105) (115-85) 4-6 Minutes 60 Dubs 6 Power Clean (185-125) (135-95) 6-8 Minutes 80 dubs 4 Power Clean (205-145) (155- 105) 8-10 Minutes 100 Dubs AMRAP power Clean (225-155) (185-125) In order to get an rx or rx+ you need to at least get 5 Cleans of the last tier! 


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