Warmup: 2 Rounds of:

400 meter jog,

12 pushups,

12 curlups,

12 banded deadlifts,

12 banded pull aparts

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Strength: 20 Minutes to work up to a working or moderate weight power snatch

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WOD: "Randy"

75 Power Snatches for Time 75/55# (9 minute CAP)

Warmup: 10 minutes of:

10 cal assault bike,

1 wall walk,

10 KB row (5 each side),

30 second plank hold

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Strength: Front Squat 6x3

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WOD: 3 Rounds for Time:

500 meter row,

12 KBS 70/55#,

15 box jumps

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Endurance: Meet at ECF @ 530 am

20 Minute AMRAP:

1 mile run then

with time remaining -

10 Ball over bar,

20 calorie row,

10 weighted situps,

then at the 20 minute mark... Run 2 miles

Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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Strength/Skill: 20 Minutes to work up to a working or moderate weight power clean

+++++++++++++++++++++++

WOD: 10! of

Hang Squat Clean @ 50% of established Power Clean weight,

Toes to Bar