Box Jumps, Burpees, Squat Cleans

Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)

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WOD 

Bar Work

EMOM x 4 – 1 Power Snatch + 1 Hang Squat Snatch (work to a heavy set)
-then
EMOM x 4 – 1 Power Clean + 1 Hang Squat Clean + 1 Jerk (work to a heavy set)

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Foundations 
AMRAP 5 – 30 Lunges, 10 Power Cleans 95/65/45
-rest 1 min
AMRAP 4 – 20 HR Push-ups, 10 Front Squats 95/65/45
-rest 1 min
AMRAP 3 – 10 Burpees, 10 Shoulder to Overhead 95/65/45
-rest 1 min
AMRAP 2 – 10 Air Squats, 10 Deadlifts 95/65/45

Score = total reps

Conditioning 
3 RFT
21 Box Jumps, 24/20″
15 Burpees
9 Squat Cleans 135/95/65
         
                                                                                                                                                                 
Competition 
AMRAP 12
15 Calorie Row
9 Thrusters 135/95
6 C2B

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Weekly Challenge
5 mins – 5 attempts to find a max height box jump

Best Results:
Women –  TBA
Men – TBA
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