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Sandbag carry Team WOD (2 persons) 200 Renegade Row Manmakers FOR TIME

Front Squat 21’s Then complete weighted dips x3x7 @ 50% of 1RM Those working on full ROM[…]

Olympic Lifting Focus: For QUALITY Snatch First Pull to Launch Position with 3 second hold Hang Power[…]

For time: 1 round 100 DU 50 air squats 25 Push Press 95/65# then 2 rounds 60[…]

3 Rounds for time: 10 strict KTE 10 hang Power Cleans 135/95# 10 strict KTE 10 Burpees

Front Squat 21’s (add 5 – 10#) then complete: x3x7 weighted Pull-ups @ 50% of 1RM (same[…]

Rest Day!