20-18-16-14-12-10
Alternating DB Snatch 22.5/15kg
10/7 Cals Bike
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STRENGTH
Every 3 mins for 30 mins.
Squat Clean + 2 Front Squat,
Athlete to pick weight
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MOBILITY
Top to bottom mobility work involving Bands, Foam Rollers, LAX Balls and Passive holds.
PARTNER WOD
Teams of 2
4 rounds
500m Row
25 Thrusters 20/15kg
15 Pull-ups
Partners will alternate complete rounds
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5 ROUNDS
5 rounds
400m Run
3 Power Snatches 55/40kg
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CLEAN & JERK COMPLEX
5 x 4 min windows
1 Clean
2 Hang Clean
1 Jerk
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HOW MANY WILL TURN UP?!
5k Run
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