W.U. Partner Dynamic 

W.O.D  5 Rounds for time of

  • 3 x Bear Complex 95/65
  • 42 x Double Unders

*Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

Aux:  5 sets of 5-10 reps of Off set Pushups

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OLY Group:

  • Back Squat:  Max + 25#/ 60%  6 sets of 5 reps
  • Hang Power Snatch: 65% x 3, 67% x 3x2, 70% x 3 x 3
  • Halting Snatch DL + Pull: 80% 3 x 5
  • Hang Power Clean:  65% x 3, 67% x 3 x 2, 70% 3 x 3
  • Push Press:   70%  3 x 5

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