3 Reps @80-85%, 3 Reps @80-85%, 2 Reps @85%+, 2 Reps @85%+,
1 Rep @90%+
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WOD: 14 Min AMRAP
2K Row Buy-In, (1500 M L1)
-directly into-
10-20-30...Alt. DB Snatch 35/25 L1, 50/35 L2, 70/50 L3
15 Burpee Box Overs, 24'/20' (Burpee Box Step Ups L1)
Score: Total Reps after Buy-In
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Bonus/Optional/Accessory Work - 4 Sets, For Quality:
:15/:15 Single Leg Romanian DL Hold
8-10 Dumbbell Tate Press
15 Weighted Hip Extensions
Banded Tricep 21's
*7 reps at the top half of range of motion - 7 reps at the bottom half of range of motion - 7 reps full range of motion.
Rest as needed between sets.