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12.10.03

2
Oct

12.10.03

GIO

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RX:

3-position clean (floor, knee, mid-thigh) – 70% x 5 sets
Snatch balance – 78% 2 x 3set
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RX+:

3-position clean (floor, knee, mid-thigh) – 70% x 5 sets
Clean pull – 90% (of clean) x 5 x 5set
Snatch balance – 2 x 3set

RX+ A&S:
1a) 3×10 GHR (rest 45sec)
1b) 3xME HSPU (rest 45s)
1c) 3×10 Front Squat 80% 1RM (rest 45s)
1d) 3×10 unbk KB Snatch (35/25) (rest 45s)

-RX+ the Accessory & strength portion will take a lot of time. So you will have to skip the WOD or Run the wod on your own clock.
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WOD:

11min AMRAP
11.7.3
Deadlifts 185/123
Latteral tuck jumps (over bar)

*11 cal row buy-in per round
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Burpee
: Day 16