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| You're Welcome, Ladies... |
Strength
Clean
3 x 80%, 2 x 85%, 3 x 1 90%
Power Snatch
3 x 80%, 2 x 85%, 1 x 90%, 1 x 95%, 1 x 100%, 2 x 85%, 3 x 3 80%
Clean Pull
3 x 80%, 3 x 85%, 2 x 90%, 2 x 95%, 1 x 100%, 3 x 2 90%
Skill/Conditioning
EMOM for 10 Minutes
Alternating minutes:
Odd: 8 Deficit HSPU (8inches/4inches)
Even: 12 Burpees
WOD
Class WOD
Snatch (technique work) - 1@135#, 145#, 155#, 165#, 175# (no misses)
ReplyDeleteFront Squat - 5x3@250#
HOA Team WOD 4 with AJ:
20 Sandbag Squat Cleans 80# bag
40 CTB Pullups
60 Medball Squat Jumps 25# ball
60 DB Push Presses 40# DBs
40 KB High Pulls - 3 pood
20 Burpee Box Overs 24" Box
--7:25
Then AJ, Taylor and I ran it back Regionals style...
7 min AMRAP:
Max Burpee MU as a team, alternating every 3 reps
--43 reps, right at Regionals pace still