WOD:
00:00-20:00:
400M Sandbag Run (80/60#)
400M Run
400M Sandbag Run (80/60#)
400M Run
(Rest for Remaining Time…& Then…)
20:00-28:00M:
2AMRAP: Deadlift (275/185#)
1M Rest.
2AMRAP: Hang Power Clean (185/125#)
1M Rest.
2AMRAP: Shoulder-to-Overhead (135/95#)
Weightlifting:
HBBS 3 sec Pause w/ Belt: 1RM, then 80% – 3x3 No Pause
Snatch From Blocks- Bar at Knee EMOM: Start @70%- 12x1 working up heavy NO MISSES
Clean from Blocks- Bar at Knee EMOM: Start @70%- 12x1 working up heavy NO MISSES
Clean Deadlift- 3sec Pause 2in Off Ground EMOM: Start @70%- 12x1, working up heavy NO MISSES
Push Press: 3RM, then 90%- 2x3
UMI2-
- C2B Pullups 3x Submaximal
- Dips 3x8 or SM
- KB High Pulls 3x8
Mobility
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