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Workout of the Day – Tuesday

5x (1 Snatch Pull + 2 Hang Snatch) 5x (3-5 Strict Pullups + 1 Negative Pullup) B) 3 Rounds For Time: 400m Run 15 Toes to Bar 10 DB OH Squat 45/30 Buy out = partner plank holds, alternating 20second plank holds for 8 minutes total

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Workout of the Day – Wednesday

Every 2 minutes, for 6 minutes (3 sets): 3-Position Clean @ 60% (high hang, mid-patella, floor) Followed by Every 2 minutes, for 12 minutes (6 sets): Hang Clean + 2 Cleans *Sets 1-2 = 70% *Sets 3-4 = 80% *Sets 5-6 = 85% Amrap 6 mins: 8 DB or KB Squats (heavy) 100-Foot heavy KB/DB carry (front of body) 8 DB or KB Squats  100-Foot heavy KB/DB carry Rest 3 minutes, and then… Complete as many rounds and reps as possible in 10 minutes of: 100m sprint 100-Foot KB/DB single arm Farmers Carry L+R 100-Foot Overhead KB/DB Carry L+R

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Workout of the Day – Tuesday

Here's today's wod Deadlift 3-3-3-2-2-2 Building Superset with 30s hollow holds In teams of two, with only one teammate working at a time, complete the following for time: 1200 Meter Run (together) immediately followed by… 12 rounds of: 8 Strict Handstand Push-Ups (4 each) 16 Chest-to-Bar Pull-Ups (8 each) 24 Air Squats (12 each) immediately followed by… 1200 Meter Run (together) Can sub strict press for hspus

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