Start with 3-pull clean with Bar + bumpers (65-95#) Cleans – 3×5 @ 65/75/85% 1rm WOD: 2x 1/2 “Grace” = 15 Reps for Time of Clean and Jerk (135#/95#). Rest as needed. 4:00 time cap each round. Tweet
Warm-up: 800m Run + 800m Row Skill: (10:00) a) Double-Unders b) Toes-to-Bar EMOM: 8min of Thrusters (100/65) Start with a goal and maintain (ex 8 per round) Score is lowest rep-round. *Don’t start too low. Tabatas: 3 rounds, Rest 1:00 each round DB Press – light load Bike Row Tweet
Warm-up: 800m Run + 800m Row Skill: Front Squat 5×3+ @ 5# or higher from last week WOD: 3 Rounds of: 20 Pushups 20 Goblet Squats (Purple/Yellow) Cash out: 20 Calorie row Tweet
Gymnastics Day Pistols (20:00) Muscle-ups (20:00) Test: Unbroken MU. Unbroken Alternating Pistols Tweet
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