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[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-100 quality warm up reps of the Bench + Power Clean. In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
-Run 200m, include some sprints.


[accordion title=”Strength”]

-DE Bench (75% with bands) + Power clean (75% of PC)
-Bench x 3 + Power clean x 3 x 4-7


[accordion title=”S&C WOD”]
10 TTB
20 OHS grip walking lunge (each leg)
10 Hang power snatch
20 OHS grip walking lunge (each leg)


[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run. Then hit the assistance work.

-3X NFT 5-15 reps
Tall Clean/Walking Jerk
Reverse Hypers/OHS
MWOD/Box Breathing


[accordion title=”Intent”]

A more challenging DE wod and slightly heavier than last time. Then a wod with some OHS assistance in it.




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