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WOD (For Time) 800 meter sprint Power Clean x 30 (135/95) Max Muscle- Ups ( min 10) 800 meter sprint Power Clean x 30 (135/95)...

Skill Snatch 3 reps every minute for 10 minutes – 65% WOD 10-9-8-7-6-5-4-3-2-1 Push Press (135/95) Strict -Pull Ups

WOD 20 min AMRAP Deadlift 15 reps 225/155 Burpee Box Jump 15 reps 24 inches

WOD 10 Rounds 300 meter row 50 Double Unders 1 min rest between sets

Strength Front Squats – 12 reps every even minute for 16 minutes. WOD “Karen” 150 Wall Ball Shots for Time

FINISH STRONG!

Strength Bench Press – Work up to single Weighted Dips – 4 x 5 WOD Jason’s Ladder (1-10 then 10-1) for time Jumping Ball Slams...

Strength Power Clean and Jerk – 2 reps at the top of the min for 10 min – 80% Bulgarian Split Squat (w/added ROM) 3...

Skill Walk on Hands for 10 min WOD 7 Rounds Row 300m Ab Mat Sit-up 25 Double Under 25

Mistakes that Sabotage Success Let’s look at a typical day for most Americans so we can see where the problems begin and how they work...