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Partner WOD 40:00 AMRAP 400m Pedal Cart While partner does Max rounds of: 20 Push Ups 40 Tire Slams 60 Double Unders Strength Class Bench Press 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 70-75% 2 Reps 4:00 – 7:59 @ 80-85% 1 Rep 8:00 – 12:00 @ 90 -95% Clean 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 70-75% 2 Reps 4:00 – 7:59 @ 80-85% 1 Rep 8:00 – 12:00 @ 90 -95% Strength: 12:00 EMOM Back Squat 3 Reps 0:00 – 3:59 @ 70%+ 2 Reps 4:00 – 7:59 @ 80%+ 1 Rep 8:00 – 12:00 @ 90%+ add 5-10#’s from 2 weeks ago MetCon 1: 3 Rounds 21 Cal Row 15 Pull Ups 9 Snatch (115/75) Strength Class: Snatch 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 70-75% 2 Reps 4:00 – 7:59 @ 80-85% 1 Rep 8:00 – 12:00 @ 90 -95% Bent over Row complex 5 rounds 8 reps of each Max Reps Dips between rounds Strength: 12:00 EMOM Push Press 3 Reps 0:00 – 3:59 @ 70% 2 Reps 4:00 – 7:59 @ 80% 1 Rep 8:00 – 12:00 @ 90% MetCon: 4 Rounds for time of: 12 Deadlifts, 155/115 9 Hang Power Cleans, 155/115 6 Jerks, 155/115 Rest 3 minutes between rounds Strength Class: Bench Press 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 70-75% 2 Reps 4:00 – 7:59 @ 80-85% 1 Rep 8:00 – 12:00 @ 90 -95% Bent over Row complex 5 rounds 8 reps of each |
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