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Tuesday Sept 4th WOD


Warm UP: 3Rds

30sec Dual KB Front Rack Hold

30 sec Dual KB Overhea Hold

rest 30 sec

Strength: Back Squat Tempo Back Squats: 31X1 Tempo(3sec down, 1sec pause at bottom, Up Fast, 1 sec pause at top)

*4x 6 reps (Choose a decent weight that allows you to get all 6 reps)

Conditioning: (15min cap) 5 Rounds 10 Box Jumps (24/20) 20 Front Rack Alt Lunge (rx+115/75)(rx95/65) 10 Hang Power Snatch


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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)