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wednesday 07132022

WARMUP


STRENGTH

A.EMOM x6min

1 Jerk Balance - Forehead/Chin/Chest

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


B. EMOM x6 min

1 Split Jerk (2 sec Pause in Dip) @ 80-87%

*1 sec pause in split Start at 80% & build based on quality.


E2MOM x6 min

PUSH PRESS

3x5reps at heavy load across touch n go.


WOD

AMRAP 5 x3 sets

-12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks @ 155/105 lbs

-50 Double-Unders

-ROW 21/16 calories

REST 2 min

*Pick up where you left off on each set

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