WOD: Friday, December 16th, 2022

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

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Strength: Hang Clean Max + EMOM 

Part A – 7 Minutes 

  • Establish a heavy single Hang Clean

*Can be squat or power 

-Rest 1:30- 

Part B – 5 Minute EMOM 

  • 5 Hang Cleans @ 70% of Part A 

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Workout: For Time 

2 Rounds 

  • 12 DB Hang Clean and Jerks (50/35)
  • 12 Burpees Over DB 
  • 12 Med-Ball Push Press (20/14)  

-500 Meter Row / 400 Meter Run / 1200 Meter Bike- 

2 Rounds 

  • 10 DB Hang Clean and Jerks (50/35)
  • 10 Burpees Over DB 
  • 10 Med-Ball Push Press (20/14)  

-500 Meter Row / 400 Meter Run / 1200 Meter Bike- 

2 Rounds 

  • 8 DB Hang Clean and Jerks (50/35)
  • 8 Burpees Over DB 
  • 8 Med-Ball Push Press (20/14)  

*DB Hang Clean and Jerks are half per side 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions