111514

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2 rep max tng snatch

2 rep max tng clean and jerk

5×4 back squat (volume work not too heavy)

 

WOD:

3 sets of 9min Amraps with 5min rest between sets

8 dbl kb clean and jerks 53/35#

30 dbl unders

200 foot farmers carry 70/50#

8 burpee box jumps 24/20

8 kb snatch 53/35#

400m run

 

Team Saturday

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Teams of 2

2 rep max squat snatch (6 min)

2 rep max Clean and Jerk (6 min)

*in 12min ech athlete needs to establish a 2 rep max touch and go squat snatch and clean and jerk

WOD:

3 rounds for time

16 clean and jerk 135/95#

60 dbl unders

16 burpee box jumps 24/20

16 kb/db snatch 53/35#

400m run

*1 athlete working at a time, broken up however you want but the run will be done together