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191004 Friday

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Day 5
WOD 191004
Repeat WOD 170210

warm-up – Coach’s Choice

A. EMOM 5:00
1 power clean + 1 hang squat clean thruster + 1 push jerk… start light and build bar each set
rest to 10:00 on timer, then B
B. Complete 1 set of workload every 2min for 20:00… work @ high intensity, but keep it sustainable
(work @ 10:00, 12:00, 14:00, 16:00, 18:00, 20:00, 22:00, 24:00, 26:00, 28:00)
5 t2b/k2e/hkr + 1 barbell complex + 5 pull-ups – OR – 3 muscle-ups (bar or ring)
C. post WOD body maintenance

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