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Monday April 29th WOD


Warm Up:

Core: Tabata: 8rds 20 sec on/10 off (4min total time)

4 rds Elbow Planks

4 rds supermans

Strength: 12 min EMOM

1 Power Clean

1 Hang Squat Clean

1 Full Clean & Jerk

*increase weight each set

Conditioning:

12min Amrap 8 Push Press (95/65) (DB# 50/35) (35/20) 8 Slam Balls 12 Lateral Hops over Barbell


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Strength: High Hang Power Snatch 2 sets of 3 for a warm up 4 sets of 3 reps. Increase weight each time Conditioning: 4 Rounds 14 Toes to Bar 100 Dubs 14 Deadlift (225/185)(205/165)(185/135)

Conditioning: 30 min AMRAP 400m Run Together 20 Burpees 40 Air Squats 20 Push ups 60 Weighted Sit ups 20 Pull ups