5 reps @ 40%, 3 reps @ 60%, 1 rep @75%, 1 rep @80
then 3 Attempts 1 @ 90%, 1 @ 100%, 1 @ 105 - 110%
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WOD: 10 Rounds - On a 1 Min Clock
rest :30 seconds between efforts
5 Front Squat + Russian Kb Swings
FS = 95/65 L1, 135/95 L2, 185/125 L3
RKB = 53/35 L1, 70/53 L2, 106/70 L3
Score = Total KB Swings
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Lift: Full Clean - 5 x 3 Reps @ 70% - E3M
*Only if you have more than an hour and you can do this before or after the WOD.
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Extra Credit: Ab Mat Sit Ups - 100 Reps