WOD
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Bar Work
EMOM x 10 – Clean High Pull + Hang Clean + Split Jerk
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Foundations
AMRAP
5 mins – Burpees
4 mins – Deadlifts
3 mins – Hang Power Cleans
2 mins – Front Squats
1 min – Push Press
*95/65/45
Conditioning
For time / 12 cap
30 Deads 225/185 | 205/155
40 T2B
50 Bar-facing Burpees
Competition
5 RFT / 15 cap
10 Front Rack Step Ups, 20″ Box, 135/95 | 115/80#
10/5 Ring Dips
Sprint 200m
*Kicker
Rest 1 minute
-then
For time: Row 500m
**Chaser
Rest 1 minute
-then
Max UB WBS