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monday 07182022

Updated: Jul 17, 2022

Squat Clean and Jerk

Set 1 – 3 reps  @ 85%

Set 2 – 3 reps  @ 90%

Set 3 – 2 reps  @ 92-95%

Set 4 – 3 reps  @ 75-80%


Skills RINGS 10 min


3-4 sets

1 min echo bike

1 min max RMU

2 min rest

WOD 3rds

4 min on/ 1 min off:

-6 DB Box Step Overs @50/35lbs

-25ft DB Front rack walking lunges

-4 DB Devils Press

-25ft DB Farmers Carry Walking Lunge @50/35lb

*Pick up where you left off after each rest break.

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