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Friday November 1st WOD


Strength: 8min EMOM

1 Hang Clean+ Jerk

1 Power Clean and Jerk

Conditioning: Open WOD 20.4

For time: RX (20min Cap)

30 box jumps, 24 in. 15 Power clean and jerks, 95/65

30 box jumps, 24 in.

15 clean and jerks, 135/85 30 box jumps, 24 in.

10 clean and jerks, 185/115 30 single-leg squats

10 clean and jerks, 225/145 30 single-leg squats

5 clean and jerks, 275/175 30 single-leg squats

5 clean and jerks, 315/205

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SCALED: (20min Cap)

For time: 30 box jumps(24/20). 15 clean and jerks, 65/35

30 box jumps, 24 in. 15 clean and jerks, 95/55

30 box jumps, 24 in. 10 clean and jerks, 115/75

30 medicine-ball step-ups, 20 lb. 10 clean and jerks, 135/95

30 medicine-ball step-ups, 20 lb.

5 clean and jerks, 155/115. 30 medicine-ball step-ups, 20 lb.

5 clean and jerks, 185/135


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