WOD: Tuesday, January 2nd, 2024

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
• Banded Hamstring Stretch – 1 Minute per side 

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Strength: Power Cleans (17 Minutes) 

• 3 Sets x 2 Reps @ 85% of 1 Rep Max 
• 2 Sets x 2 Reps @ 90% of 1 Rep Max 

*Drop singles are preferred to make every rep look/feel the same

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Workout: AMRAP x 15 Minutes 

• Buy In: 500 Meter Row OR 1200 Meter Bike 

-In remaining time, AMRAP of: 

• 7 Hang Power Cleans (105/75) 
• 5 Shoulder to Overhead (105/75) 
• 3 Box Jumps (30”/24”) 

*Score is total # of Rounds + Reps completed in remaining time

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Cardio Option: AMRAP x 15 Minutes 

• Buy In: 500 Meter Row OR 1200 Meter Bike 

-In remaining time, AMRAP of: 

• 7 DB Hang Power Cleans (50/35)
• 5 DB Shoulder to Overhead (50/35)
• 3 Box Jumps (30”/24”) 

*Alternate sides on the DB each round

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Bicycle Crunches