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Monday 12112023


Warmup


TABATA

CORE -

Scissors

Plank jacks


STRENGTH

Emom 8

1 split jerk

@70 %  +


Lighter will do 2 split or 2 push jerks



WOD

RX

For time:

100 double-unders

75 hang power cleans (55/75 lb)

50 GHD sit-ups/ abmat

75 push presses (55/75 lb)

100 double-unders



Level 2

For time:

2:00 double-under attempts/ 100 singles

50 hang power cleans (55/75 lb)

30 GHD sit-ups / abmat

50 push presses (55/75 lb)

2:00 double-under attempts/100 singles


Level 3

For time:

100 single-unders

30 hang power cleans (35/45 lb)

30 sit-ups

30 push presses (35/45 lb)

100 single-unders


Xtra

4 sets

3 toes to bar

2 chest to bar

1 bar mu

1 bar dip

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