-Gotta Love Air Squats!
Gymnastics:
Superset:
4x ME (Pronated, Supinated, Neutral, Pronated) Strict Pullups
4x ME Noes and Toes
WOD:
10 Rounds
3 Power Cleans 135/95#
6 Pullups
9 Push Ups
12 Air Squats
Weightlifting:
Jerk
65% x 3
70% x 3
75% x 3
80% x 2 x 2
85% x 2
Hang Power Clean (Below Knee)
50% x 3 x 2
60% x 3 x 2
Snatch Push Press + OHS
70% of Snatch x 3+2 x 3
75% of Snatch x 3+2 x 2
Deadlift
90% of Working 1RM x 1 x 10 OTM
CFWT WOD
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