A.1 Strict Press – 3, 3, 3, 3, 3
A.2
“DT”
5 Rounds
12 Deadlift #155/#105
9 Hang Power Clean
6 Push Jerk
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A.1 Pausing Back Squat – 2, 2, 2, 2, 2
*Hold bottom position for 2 seconds
A.2
5 Rounds
Run 300M
12 OH Squat #95/#65
6 Burpee Box Jumps
A.3
L – Sit 6 x :20 Seconds
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In Teams of 2:
“Partner Boat Race with Grace”
6 Rounds
Row 500M
Run 400M
1 Partner completes a round and the other rests. 3 Rounds each.
Then…
60 Clean & Jerk #135/#95
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A.1 Bench Press – 5, 5, 5, 5, 5
A.2
100 Wall Balls
*6 Strict Chest 2 Bar Pull Ups every time you break.
A.3
GHD Hold – Accumulate 2:00 Minutes
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A.1
12 Minute AMRAP
12 DB Deadlifts #35/#20
9 DB Hang Power Clean
6 DB Push Press/ Jerk
15 Burpees
A.2
5 Rounds
Run 200M
Rest 2:00 Minutes
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