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OLYMPIC: Every 90sec for 9min: 1 Hang Squat Snatch AUXILIARY: 9-1 of: Squat Snatch…135/95 Ring Muscle Ups METCON: Explode WOD


OLYMPIC: 12min EMOM of: 2 Hang Power Snatch 2 Squat Snatch AUXILIARY: 30min EMOM of: Min1- :10sec Max Bike Cals Min2- :10sec Max Treadmill Cals...
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OLYMPIC: 12min AMRAP of: 2 High Hang Squat Cleans AUXILIARY: 125/100cal Row (EMOM of 5 OHS…185/125) For Time METCON: Explode WOD


OLYMPIC: Every 30sec for 7min: 2 Squat Snatch AUXILIARY: 16min EMOM of: 2 Ring Muscle Ups 1 Sandbag Cleans…200/150 METCON: Explode WOD


OLYMPIC: 8min EMOM of: 2 Hang Cleans 1 Squat Clean 1 Jerk AUXILIARY: Every 2min for 16min: 13cal Run 10m HS Walk METCON: Explode WOD


OLYMPIC: Every 90sec for 15min: 4 Squat Clean AUXILIARY: 400 Double Unders (EMOM 3 G.I. Janes) METCON: Explode WOD


OLYMPIC: 12min EMOM of: 2 Push Press 2 Split Jerk AUXILIARY: 16min EMOM of: Min1- 5 Burpee Box Jump…reverse hyper Min2- 30m Sandbag Carry…200/150 METCON:...
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OLYMPIC: Every 30sec for 7min: 2 Below the knee Hang Squat Clean AUXILIARY: 18min EMOM of: Min1- 10 DB Thrusters…50/35’s Min2- 7 Ring Muscle Ups...
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