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Friday Warm Up: 1200m Run Strength/Skill: 2 min AMRAP TTB Rest 2 min x 3 Score is lowest + highest round WOD: 5 rounds for time 10 barbell bicep curls 95/65 10 dumbbell felt raises 25/15 10 tricep kick backs 35/25 10 crunches 10 dumbbell shrugs (straps encouraged #100/#70)  Thursday Warm Up: Row 500m easy Then 2 Rounds: :20-:30 HS Hold :20-:30 Dead Hang Strength/Skill: Strict Press 5 @75% 3 @85% AMRAP @95% Rest 2:00 WOD: 10 Rounds for Total Meters: Row 1:00 on/1:00 off  Wednesday Warm Up: 5x: :30 Double Unders 10 Pass Throughs 10 Walking Ankle Grabs 10 OHS with PVC Strength/Skill: Every :90 x7: Power Snatch + OHS 1+1 WOD: 100 Double Unders (scale to Singles x2) 30 Power Snatch (135/95) 100 Doube Unders  Tuesday Warm Up: 6 min AMRAP: 250m Row 5 HPC with barbell 2 Broad Jumps Strength/Skill: Build to a heavy Power Clean in 8 minutes Then take 50% and at minutes 10-13 do an AMRAP of Hang Power Cleans at that weight WOD: 4 Rounds for Time: 7 Hang Squat Cleans (165/115) 7 Broad Jumps from barbell end to end  Monday Warm Up: 6 min AMRAP: 10 easy KBS 100m Run 5 Goblet Squats with :30 pause Strength/Skill: 10 min EMOM: Adv. 3-5 CTB, scale to inverted bar bell rows WOD: 14 min AMRAP: 10 KBS 5 Thrusters R 5 Thrusters L 200m Shuttle Run in 50s  Happy Easter! Open gym uptown 1130 to 1230 Midcity 10 AM to 12 PM Jeff can facilitate a couple people doing the open workout uptown, if redos need to happen Saturday Warm Up: Coach's Choice WOD: Teams of 3: 100 Power Snatch (75/55) 100 Push-ups 100 Box Jumps 1 mile Run together, split work however otherwise  Friday Strength/Skill: 12 min EMOM: Evens: 6-8 Barbell Roll Outs Odds: 10 Palov Press/side WOD: 12 min AMRAP: 12 Wallballs 12 KBS (32/24) 12 cal Row (8 cal for females )  Thursday Warm Up: 6 min AMRAP: 10 Toe Touch Squats 10 Inchworms with Push-ups :20-:30 Noes and Toes Drill Strength/Skill: 2 min AMRAP: HSPU Rest 2 min x3 Score is lowest set + highest set WOD: 5 Rounds for Time: 10 DB Snatches, 5/arm 10 TTB  Wednesday Warm Up: 3 Rounds: 200m Run 10 Air Squats gradually narrowing feet :30 Hang Strength/Skill: 10 mim EMOM: Evens: 2 TGU/arm Odds: 3 Pistols/leg WOD: 3x: 800m Run Rest 3:00, complete 1-3 Rope Climbs durning rest and 1-3 after last run *25 min Cap
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