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Day 3WOD 210421

Day 3WOD 210421 Warm-up – Coach’s Choice A1. 3 unbroken power cleans… rest to :30, then A2A2. 30sec clean grip deadlift hold… rest to 3:00, then back to A1, x 5… build bar as you goRest 5min after last set, then BB. Complete workload @ 90% effort… 12:00 cap21-15-9Kb swings (24kg/16kb)Step-ups (24”/20”)T2b*execute 3 power cleans

Day 2WOD 210420 Warm-up – Coach’s Choice A. EMOM 20:001) 6-8 db chainsaw row each arm2) 10 strict, unbroken db curl & press, both arms same time3) AMRAP 30sec – strict/weighted push-ups4) AMRAP 30sec – goblet squats w/chainsaw row dbRest to 25:00, then BB. AMRAP 5:00 @ testing effort10 alternating db power snatches… nte 50/3530

Day 2WOD 210420

Day 1WOD 210419 Warm-up – Coach’s Choice A1. 4-6 clean grip deadlifts… rest to top of minute, then A2A2. AMRAP 30sec – strict/weighted pulling reps (pull-up/ring row)… rest to top of minute, then A3A3. 2 tgu @ tough load… rest to 4:00, then back to A1, x 3Rest to 15:00, then BB. AMRAP 15:00 @

Day 1WOD 210419

Day 1WOD 210419 Warm-up – Coach’s Choice A1. 4-6 clean grip deadlifts… rest to top of minute, then A2A2. AMRAP 30sec – strict/weighted pulling reps (pull-up/ring row)… rest to top of minute, then A3A3. 2 tgu @ tough load… rest to 4:00, then back to A1, x 3Rest to 15:00, then BB. AMRAP 15:00 @

Rest Day Week of 210419 Preview

Day 6WOD 210417 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 210416