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MONDAY 05292023

WARMUP


STRENGTH


Pause Clean and Jerk

Set 1 – 1 rep  @ 80%

Set 2 – 1 rep  @ 80%

Set 3 – 1 rep  @ 82%

Set 4 – 1 rep  @ 82%

Set 5 – 1 rep  @ 84%

Set 6 – 1 rep  @ 84%


Rest as needed

*1 sec pause at knee + 1 sec pause in dip before jerk


THRUSTERS


Every 30 seconds, for 4:30 (9 sets):

start @50% increase every 3 reps


1 Barbell Thruster


WOD

AMRAP 15 minutes:

10 Burpees to Target

Row 15 calories

20 Wall Ball Shots @ 20/14



****XTRA 40 kipping Hspu for time …4 min cap!

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