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wednesday 06292022

WARMUP


STRENGTH

7 min

3 Push Presses

*Find a 3 RM


Dual Dumbbell Strict Press From Split

3 sets of 10 reps

5 reps with each foot forward


GOT NONE!! SKILLS

CTB / OR PULL-UP Skill

A. 5 Low Bar Butterfly circles (you can break these up into smaller sets and accumulate the reps that way) x 4

https://youtu.be/RapULkHP_20

B. 3 Paused Butterfly follow throughs x 4 (Again, break these up as you need to. Start with singles)

https://youtu.be/Qm9G-HVCEm0

C. 5 1-leg supported box CTB or pullups ea. side x 4

*focus on timing on 'float' position w/ toes out in front

https://youtube.com/shorts/s3Q02PCmAr0?feature=share


GOT SOME!

21-15-9

BOX JUMP OVER

CTB PULL-UPS


EVERYONE!

WOD

AMRAP3

10 Power Snatches @ 75/55 lbs

4 Burpee Box Jump-Overs 24/20

REST 3 min

AMRAP 3

8 Hang Power Cleans @ 115/85 lbs

4 Burpee Box Jump-Overs 24/20

REST 3 min

AMRAP 3

6 Deadlifts @ 225/155 lbs

4 Burpee Box Jump-Overs 24/20

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