WOD

Split Push Press + Split Jerk 3+2
55%x 5 Singles
60%x 4 Singles
65%x 3 Singles
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200M Run
Pull Up-12
200M Run
KB/DB Snatch-12(6L/6R)70#-M/50#-W)
200M Run
Burpee Broad Jump-100ft(50/50)

AMRAP-18min:
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Klokov-Jerk Drills

WOD

Snatch- 8 Singles at 75%-85%

12min:
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Thrusters-30sec on/1min Rest- Max Reps(95#-M/65#-W)

x7 Rounds: Score is total Thrusters completed.
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Klokov-Failure Before Success

WOD

Weightlifting Program Posted in the Red Room:
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DB Bench Press-5-8Reps
Trap Bar DL + Shrug-6-12reps(T&G-AHAP)
Hammer Strikes-15L/15R

x5 Rounds NFT:
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L-sit Hold 30-40sec x4 Sets: ----------------------------------------------------------
Friday Open Gym Hours: 8:30am-11am and 4pm-8pm

Open WOD: 15.5 Standards

WOD

EMOM 10min Of:

Power Clean+ Front Squat + Jerk(1+1+1)
@65%-70% of PC 1RM, Add During.
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5 Rounds For Time Of:

Power Snatch-5(135#-M/95#-W)
Back Racked Lunges-10(5L/5R-135#-M/95#-W)
Double Under -30
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