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wednesday 07062022

A. 2 alternating sets

1.100ft oh db carry left / right on 2nd Rd

2.8 landmine cossack squats


B.EMOM 8

1 Jerk Balance - Forehead/Chin/Chest

*1 rep @ forehead + chin + chest = 1 complex, Light load working foot work/lockout.


C. Push press/ split jerk complex:

5 Push Press + 1 Split Jerk

4 Push Press + 1 Split Jerk

3 Push Press + 1 Split Jerk

2 Push Press + 1 Split Jerk

*Increase load each set. Not a true max


WOD

D.AMRAP 6 minutes:

3x

3 Deadlifts 115/75

3 Squat Cleans

3 Front Squats -12/9 cal ROW

*each complex must be UB, drop between sets is ok !

-rest3 min

E.AMRAP 6 minutes:

5 Hang Snatches95/65

9/7cal ROW

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