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ADV: 7×3 of (1x SNATCH Blance/ 1x SNATCH Drop/ 1x OH Squat)

work from Rack

BEG: 10-15min of working on OH SQUAT (work on OH Stability/ Full Squat Depth and controlled movement)

work from Ground

WOD: 8min AMRAP of

40x DUs

20x G2OH (40/25)

10x Burpee over Bar



in sets of 4 build up to 85%


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WOD 2rds for time

25x KB Taters (32/20 go HEAVY)

20x Swings (american)

15x KNEE2Elbow

10x KB Front Rack Lunges

SKILL/ COMPLEX: 15min for

1x Squat Clean

3x Front Squats

1x Hang Power Clean

1x Jerk

ADV: work up to a Heavy Complex

BEG: work SQUAT/ JERK Technique

WOD: 2x 6min AMRAPs with 1min Break inbet.

  1. 8x Burpee

8x DBL KB Push Presses (24/12)

2. 16x Wallballs

16x DBL KB Swings (-“-)