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Monday 01102022


STRENGTH

CLEAN N JERK

[All Percentages Based Off 1RM Clean &Jerk]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

2 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%


WOD

15-12-9:

Thrusters 95 / 65 lb

Pull-ups


[Rest 2 Minutes]


12-9-6:

Thrusters 115 / 85 lb

3-2-1 Rope Climbs (15ft.)



[Rest 2 Minutes]


9-6-3:

Thrusters 135 / 95 lb

Burpee Pull-ups


Modifications

1 Rope climbs = 2 db devil press

pullups— band / ring rows

burpee pull-ups- burpee Touch Bar

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