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160316 Wednesday

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Day 3
WOD 160316

warm-up – Coach’s Choice

A. EMOM 10:00
evens – 5 push press
odds – 5 pendlay row
rest to 15:00 on timer, then B
B. Choose a complex you love!
EMOM 10:00
Option 1 – 1 power snatch + 1 hang snatch + 1 snatch
Option 2 – 1 power clean + 1 hang squat clean + 1 squat clean
rest to 30:00 on timer, then C
C. AMRAP 5:00 @ high intensity
5 pull-ups
10 shoulder to overhead (95/65)
15 air squats
D. post WOD body maintenance

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