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181130 Friday

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Day 5
WOD 181130

warm-up – Coach’s Choice

A. EMOM 5:00
3 unbroken squat cleans… load bar each set
rest to 10:00 on timer, then B
B. AMRAP 20:00 @ 80-90% effort… barbells @ 100% of “A”
50 double unders/singles
3 deadlifts
1 hang squat clean
30cal – Athlete’s Choice
3 deadlifts
1 hang squat clean
20 burpees over bar (lateral hops/steps)
3 deadlifts
1 hang squat clean
C. post WOD recovery

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