200 Meter Run
5 Pull Ups
10 Push Ups
15 Air Squats
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Advanced ONLY - Full Clean - 4 X 2 Reps @50%, 4 X 2 @ 60%, 3 Reps @ 65%, 3 Reps @ 70%
Full Snatch - 4 X 2 Reps @50%, 4 X 2 @ 60%, 3 Reps @ 65%, 3 Reps @ 70%
*Only if you get there early or have time post workout.
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Strength: Back Squats 5/40, 5/50, 5/60 *Deload Week
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WOD: E90 Seconds x 10 Sets
8 Deadlifts - 55/45 L1, 75/55 L2, 105/75 L3
8 Hang Power Cleans
8 Front Squats
*If you don’t get it done in time take the next Round as a :90 rest period