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STRENGTH – Snatch 3 min EMOM 5 Hang Muscle Snatch 3 min EMOM (increase load) 4 Hang Power Snatch 3 min EMOM 3 Hang Squat Snatch

CONDITIONING 50 Thruster (95#/65#) 4 Burpees EMOM

Clock starts, 4 Burpees, then as many thrusters as you can do, completing 4 burpees at the top of each min. The wod is complete when you have done 50 thrusters – 15 min time cap – Add 1 second to your time for ever incomplete thruster.

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6.15.21

A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su

6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh

6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#