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Tuesday 10102023

Warmup

Board


CORE -

Tabata

Plank knee taps

Bird dogs


STRENGTH

Clean and jerk

Work to a heavy single

Then 90%x1 95% x1 90% x1


WOD

RX

5 sets:On a 1:30 clock:

30 plate hops (4 in)

15 KB goblet squats (53/70 lb)

Max steps oh walking lunges 53/70 in the remaining time.

– Rest 1:30 between sets.

Level 2

5 sets:On a 1:30 clock:

30 plate hops (4 in)

15 KB goblet squats (35/53 lb)

Max steps oh  walking lunges 35/53 in the remaining time.

– Rest 1:30 between sets.

Level3

5 sets:On a 1:30 clock:

15 plate hops (2 in)

10 KB goblet squats (15/25lb)

Max steps walking lunges in the remaining time.

– Rest 1:30 between sets.

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