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Tuesday July 9th WOD


12min EMOM

(Start at min 1 so set the clock for 13min)

Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats

Barbell - 63% of 3-Rep Back Squat on *both* lifts.

This is a 3% increase from last week.


For Time: 5 Box Jumps (30/24)(24/20) 10 Squat Cleans (Rx+135/85)(Rx 115/75)

-Rest 30 Seconds 10 Box Jumps 10 Squat Cleans

-Rest 30 Seconds 15 Box Jumps 10 Squat Cleans

-Rest 30 Seconds 20 Box Jumps 10 Squat Cleans

-Rest 30 Seconds 25 Box Jumps 10 Squat Cleans Score: Total Time including rest Goal: FAST and if possible UNBROKEN rounds. Pick a weight that you will at least attempt to do the cleans unbroken. This weight should not be a weight that you know for sure you CAN do the squat cleans unbroken. Choose a weight that is going to challenge yourself.

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