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WOD: Week of 3/28

MONDAY

EMOM 10:

1 snatch

– Increase load across as many sets as possible.


9-6-3 reps for time:

Snatches (95/135 lb)

Burpee box jump-overs (24/30 in)


TUESDAY

For time:

15/21-cal. row

20 sit-ups

5 pull-ups

15/21-cal. row

20 toes-to-bars

5 pull-ups

15/21-cal. row

20 single-leg squats

5 pull-ups

15/21-cal. row

20 walking lunges

5 pull-ups


WEDNESDAY

AMRAP 10:

15 deadlifts (95/135 lb)

15 hand-release push-ups


Post-workout:

4 sets:

5 strict pull-ups

4 wide-grip strict pull-ups

3 weighted strict pull-ups


THURSDAY

Pre-workout:

Accumulate:

30 Kang squats


For load:

Back squats

5-5-3-3-3-1-1-1-1-1


FRIDAY

Pre-workout:

Accumulate:

20 shoulder taps (holding a plank)

20 shoulder taps (holding a pike)

20 shoulder taps (upside down, belly to wall)

20 shoulder taps (upside down, back to wall)

20 shoulder taps (upside down, freestanding)


AMRAP 15:

15 DB rows, left arm (35/50 lb)

15 DB rows, right arm

50-ft handstand walk


SATURDAY

For time:

15 burpees, jumping over the barbell

5 clean and jerks (105/155 lb)

12 burpees, jumping over the barbell

4 clean and jerks

9 burpees, jumping over the barbell

3 clean and jerks


Post-workout:

5 sets:

1 clean-grip deadlift

1 clean pull

1 power clean

– Increase load across as many sets as possible.

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