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220912 Monday

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Day 1

WOD 220912

TEST DAY

Warm-up – Coach’s Choice

A. Split Jerks

0:00 5 split jerks

3:00 5 split jerks

6:00 3 split jerks

8:00 3 split jerks

10: 00 1 split jerk

12:00 1 split jerk

Rest 3:00 (15:00 on the clock)

B. AMRAP 12:00

1 MU/c2b/pu

1 BJSD NTE 30”

10 Double Unders/Singles

1 Hang squat snatch/clean NTE 95/65

*increase by 1 rep each round, jump rope increases by 10 each round

C. Immediately at 12:00

400m recovery cardio

Ropes2 -

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