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Marie and Leah putting in solid work for their 3 rep maxes!!

Marie and Leah putting in solid work for their 3 rep maxes!!

SATURDAY

Warmup: Coaches Choice

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WOD: 5 Min AMRAP

Squat Clean & Jerks 165/95#

Rest 10 minutes

3 Rounds for Time

800 meter run

5 Bar Muscle Ups

30 Single Arm - Alternating Dumbell Snatches 55/35#

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SUNDAY

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

*Sunday Funday – 7 am Anyone Welcome!

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MONDAY

Warmup: 10 minutes of:

15 meter bear crawl

15 reverse hypers

15 ab mat situps

15 jumping jacks

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Buy-in: 30 Thrusters for time 45/35#

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Strength: Power Jerks 1x10, 2x6, 3x3, 3x1 ~ Increasing Loads

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WOD: 12 min AMRAP

12 KBS 55/35#

12 Box Jump and overs 24/20”

1 Dumpster Dash

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