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SATURDAY

Warmup: Coaches Choice

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Strength/Technique: Squat Cleans 30x1

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WOD: For Time

40-20-10-5 of

DB Snatches 55/35#

Box Jumps 24/20"

with 800 meter run after each set

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SUNDAY

Amnesty - Pick a workout you may have missed during the week or work on a skill

*7am - Sunday Funday Crew Workout ~ Everyone welcome

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MONDAY

Warmup: 8! of

slam balls

medball cleans

weighted ab mat situps

calorie row

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Buy-in: 50 Wall Balls for time 20/14#

*At the top of each minute do 10 pushups - 6 minute time CAP

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WOD: 10!

Power Clean 155/95#

3x Double Unders

with dumpster dash after each set

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Sellout: Front Squat 3x10

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