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Saturday 21 April

Warm Up

Coaches Choice

 

7am 

10 Mins individual warm up

 

A)  Hang Snatch 

1rm

 

B)  Hang Clean

1rm

*30 mins for part A and B

 

C) For Time

3rds For Time

100-75-50 D/U

30-25-20 Kipping HSPU

 

D) After Burn

100/70 Cal Row

30 Clusters (135/95) (115/75) (95/55)

20 Bar M/U

*cluster is a squat clean thruster

 

9am WOD 

A) Hang Squat Clean

1RM

 

B) For Time

50 Double Under buy in

4 Rounds

10 Clusters (115/75) (95/55) (75/35)

15 HSPU

20 Ring Dips 

50 Double under buy out



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