5.9.19

Strength 5 min EMOM 3 Power Snatch (touch and go) 1 min rest 3 min 1 Power Snatch every 20 seconds 1 min rest 3 min EMOM 1 Power Snatch

Wod 12 min AMRAP 7 Deadlift 7 Pull-ups 14 Air Squats *add weight to the deadlift after every 3rd round* 155/105 rounds 1-3 205/135 ” ” 4-6 245/165 ” ” 7-9 295/195 ” ” 10-12 335/225 ” ” 13-15

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WARM-UP 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps 6 Plate to OH 4 Burpees 2 Perfect Push-Ups STRENGTH ON A 12:00 RUNNING CLOCK... Build to a 2RM Push Pr

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1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest