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Wednesday April 1st

1
Apr

Wednesday April 1st

Wednesday April 1st

A. Warm Up

20/18 Calorie Row
10 Empty Bar Strict Press
20 Empty Bar Back Squat
rest until HR drops back to normal then…
3×3 Tall Jerks

B. Weightlifting
Every 2 minutes for 12 minutes:
Clean + 2 FS + Jerk, start at 65% of 1RM FS and add 5-10 lbs each set

C. Conditioning
Partner WOD, 1 Athlete Works at a time, split reps however
Part 1:
In a 10 minute window:
Run 800m
then AMRAP of:
20 Hang Power Clean (115/80#)
20 T2B *L2 Knee Raises
(score is total # of reps)

rest 5 minutes

Part 2:
7 min AMRAP:
30 S2OH (115/80#)
18 Squat Cleans
(score is total # of reps)
(add score from Part 1 and Part 2 for a total score)

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