wednesday 07272022

warmup

STRENGTH

A.Pause Squat Snatch 5 sets of 1 rep @ 75-80%

Rest 1 minute between sets

*2 sec pause at knee

B.Jerk (Dip only ) 3 sets of 3 reps @ 105-110%

Rest 2 minutes between sets

*% based of 1 RM split jerk

C.Back Squat 2 sets of 10 reps @ 55%

Rest 2 minutes between sets

*each set AFAF

WOD

x3SETS

EMOM for 5 minutes

Minute 1 Row for 15 seconds

Minute 2 Max Deadlifts for 15 seconds @ 185/135 lbs

Minute 3 Max Box Jump Overs 24/20 inches

Minute 4 Max Hang Power Cleans for 15 seconds @ 135/95 lbs

Minute 5 Max Bar Facing Burpees for 15 seconds

*All minutes are 15 sec of work / 45 sec of rest

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