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Coaches Warm Up 1)8 EMOM 2 squat Snatch (building) WOD 4 rounds: 400 Meter Run 20 Power Snatch (95/65) 20 Wallballs (20/14)

Coaches warm up   1)Skill – Pull-ups Strict 5 Rounds Min 1: 20sec All Out Row Min 2: 20sec Max Strict HSPUs Min 3: 3 Touch and Go Power Cleans (75-80% max) Min 4: 20sec Max TTB Min 5: [...]

Coaches Warm Up   WOD: 1 mile run 21 Power cleans (155 /105) 800 meter run 21 power clean 1 mile run

Coaches Warm Up 1)Front Squats 5×3 @70-85% WOD: 5 Rounds 10 C2B Pullups) 10 Front Squats (95/65) 200m Run

Coaches Warm Up BS 5×5 WOD: 21-15-9 Cal row S2OH (115/75) Box Jumps (24/20) Post WOD 3 Rounds 10 Reverse Fly 10/leg Single leg DL 30 MB Twist

Coaches warm up   Mobility work/ Goat work (15 min)   WOD: 16.5

Coaches warm Up 1)Snatch 8 EMOM 1 Snatch Pull + 1 Hang Squat Snatch 1 Squat Snatch (from the floor) WOD: 5 Rounds 200 meter run 12 Toes to Bar 25 DU’s

Coaches Warm Up Partner Stretch WOD: On a continuously running clock At 0:00 3 Rounds 15 KBS (50/35) 20 Wall Balls (20/14) At 10:00 3 Rounds 10 KBS (50/35) 15 Box Jumps (24/20) At 20:00 21-15-9 [...]

Coaches Warm Up   Power Clean & Jerk (build to a heavy single) 15 Min 8AMRAP 2-4-6-8-10-12 …… Burpees Pull-up Power Clean (135/95)(115/65)(95/45) ***After Party Goat work***

Coaches Warm Up 1)Back Squat 2-2-2-2-2-2@ 80-85% 4 Rounds 90sec work/ 90sec rest 20/16 cal Row Max Rep Thrusters (135/95)