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WOD:

1) Snatch: 15 minutes build to a heavy single

Warm-up as needed. Rest as needed. Take as many attempts as needed. This should be a full Snatch.

2) Clean and Jerk: 15 minutes build to a heavy single

Warm-up as needed. Rest as needed. Take as many attempts as needed. This should be a full Clean and Split Jerk.

Catch Dani at 20:53

3) 8 minute AMRAP:

8 Power Cleans 135/95

8 Front Squats 135/95

8 Alternating Front Rack Lunges 135/95

Lunges are in place, not walking.

Extra Work:

4) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

5) Row: 5K Time Trial

This should be a max effort row.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments