W.U.  ROM W.O.D for 20-25 Mins

W.O.D  2 Options

6K Row (bring your headphones if you need)

or

4 Mile Run

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OLY Group:

  • Power Snatch + Snatch:  75% x 4 sets
  • Jerk:  78% x 3 (5)
  • Clean Pull: 96% x 5 (5)
  • Back Squat: 75% x 5, 80% x 5 (3), 83% x 3, 80% x 4
  • Ab Roll outs:  15 reps x 3 sets

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