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1.21.19

Olympic: 9×1 Clean High Pull 9×1 Split Jerk Auxiliary: 27…21…15…9 of: DB S2OH…50/35’s Deadlift…185/125 For Time Metcon: Explode WOD

1.20.20

Olympic: 9×1 Snatch High Pull 9×1 Power Snatch 9×1 Squat Snatch Auxiliary: 9…7…5 of: Ring Muscle Ups Sandbag Squat Cleans…150/100 G.I. Janes Metcon: Explode WOD

1.17.20

Olympic: 7×3 Clean High Pull 7×3 High Hang Squat Snatch Auxiliary: Every 2mins for 20mins: 21/18cal Bike 5 Clean n Jerks…185/125 Metcon: Explode WOD

1.13.20

Olympic: 7×3 Below Knee Snatch High Pull @ 110% 7×3 Snatch @ 80% 7×3 Front Squat @ 80% Auxiliary: 9…7…5 of: Squat Clean Thruster…205/145 Strict...
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1.8.20

Olympic: 5×5 Split Jerk 5×5 Snatch Balance 5×5 OHS Auxiliary: 4 Rounds of: 6 Deadhang Bar Pull Overs 20m HS Walk Metcon: Explode WOD

1.7.20

Olympic: 5×3 Snatch Balance 5×3 Snatch Sotts Press Auxiliary: 30min EMOM of: Even min- 10cal Bike Odd min- 4 G.I. Janes Metcon: Explode WOD

1.5.20

Olympic: Find your 1RM Snatch Find your 1RM Clean n Jerk Auxiliary: 10 Rounds of: 3 Bar Muscle Ups 6 OHS…115/75 Metcon: Explode WOD

1.3.20

Olympic: 5min EMOM of: 3 Snatch High Pulls 5min EMOM of: 2 Squat Snatches 5min EMOM of: 3 Front Squats Auxiliary: 400m Sand Bag Carry…200/150...
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