December 5th

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Hang Clean & Jerk UP TO 2+1RM, 75%X3X3 OF PULL/PULL/FULL+JERK

WOD:

15 min amrap:

6 hspu

12 abmat situps

18 kb swings 53/35#

December 4th

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Hang Snatch 6 sets of 3 reps @ 70% :60sec rest

Front Squat 60/70/80%x4

Speed Deadlifts 1 set of 12 reps @ 65%

WOD:

10min Amrap:

5 power snatch @ 60%

10 OHS with above weight

30 Dbl Unders

December 3rd

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Strict Press: 60/65/70/75/80% x 3

Strict Pull Ups: 5×10-12 weighted if possible

WOD:

200M RUN

10 C2B PULL UPS

10 T2B

X 6 ROUNDS

December 2nd

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1) Block Clean and Jerk 5×3+1 at 70% :90

2) Squat 55/62.5/70/77.5%x5

3) Metcon 185/275×5 Dead, 3/3 Pistols, 50 DU X 5 rounds