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PART I

STRENGTH
12 Min to Build to Max Clean & Jerk

PERFORMANCE
12 Min:
Clean Technique

CONDITIONING
12 Min EMOM:
O: ME Cal Row
E: 5 PC + 5 Burpee Over Bar (115/75)

PART II
15 Min to Finish:
1. “Grace” 30 Clean and Jerks for Time (135/95)
2. 1 Mile Run for Time
3. 33 Burpee Test

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PART I

STRENGTH
Every 3 Min x 4 Rounds:
400m Run + ME Unbroken Muscle Ups

PERFORMANCE
Every 3 Min x 4 Rounds:
400m Run + ME UB HSPU

CONDITIONING
Every 3 Min x 4 Rounds:
400m Run + ME UB Pull-ups

PART II
For Time:
5, 10, 15, 20, 15, 10, 5
STO (115/75)
Russian KBS (24/16)
*C2C Run After Each Round

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WARM UP

400m Run

5 Part Hip (10 each)

2 Rounds:

:30 Jump Rope

:30 Goblet Squat Hold (Light)

10 Push-ups

:30 Plank on Hands

PART I

STRENGTH

12 Min

Build to Max FSQ then 2×3 @ 80%

PERFORMANCE

Every :90 x 8 Rounds:

C2C Run + 5 FSQ (AHAP)

CONDITIONING

Every :90 x 8 Rounds:

5 FSQ (115/75) + ME Cal Row

PART II

3 Min to Find ME Unbroken DU

Then…

3 Rounds:

40 DU

30 WBS (20/14)

20 Cal Row

10 Burpees

 

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Strength
12m AMRAP
Farmer/Waiter Carry (2nd/Back)
*Both Sides
Accumulate 1M L-Sit (rings, paralletes, etc)
25 GHD Situps

Performance
12m EMOM
:45 ON/:15 OFF
1. Windshield Wipers
2. Barbell Rollouts
3. L-Hold on Bar

Conditioning
C2C Run
25 V-Ups
50 Singles
C2C Run
20 V-Ups
50 Singles
C2C Run
15 V-Ups
50 Singles
C2C Run
10 V-Ups
50 Singles
C2C Run
5 V-Ups
50 Singles

WOD
20m EMOM
1. (2nd/Back) OH Carry AHAP
2. 30 Double Unders + ME Burpees
3. (2nd/Back) Farmer Carry AHAP
4. 30 Double Unders + ME Burpees
5. 15/12 Cal Row
*Score=Burpees

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Strength
Every :90 for 8 Rounds
Hang Snatch+Full Snatch+OHS

Performance
12M EMOM
3 Power Snatch+10 Wallballs

Conditioning
Shuttle Run
15 Power Snatch (75/55)
30 Mountain Climbers (ea side)
Shuttle Run
12 Power Snatch
24 Mountain Climbers
Shuttle Run
9 Power Snatch
18 Mountain Climbers

WOD
W/Partner
Complete for time:
30 Clean and Jerks (135/95)
800m Medball Relay (20/14)
40 Pullups
20 Clean and Jerks
600m Medball Relay
30 Pullups
10 Clean And Jerks
400m Medball Relay
20 Pullups
100 Wallball Cash Out