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151104 Wednesday

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Day 3
WOD 151104

warm-up – Coach’s Choice

A. Choose barbell complex within your skill set and perform every 2:00 for 14:00 (last set is at 12:00)
1 power snatch + 1 hang (squat) snatch + 1 heaving snatch balance + 1ohs
or
1 power clean + 1 hang squat clean + 1 hang squat clean thruster + 1 push jerk
rest to 15:00 on timer, then B
B. AMRAP 10:00 @ 80-90% effort
5 pull-ups
10 hrpu
15 squats
C. post WOD body maintenance

 

 

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