Wednesday, January 13th

Warmup: 10 minutes of

20 banded pull aparts

20 ab mat situps

20 jumping jacks

20 double unders

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Buy-in: Weighted Pushups 4x6

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Strength: 5xComplex of

3 shoulder presses + 5 Push Presses + 7 Power jerks 

*Cannot put the bar down between movements

*Athlete should add weight each set

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WOD: 3 Rounds for time

10 Push Press 135/95#

20 Bar over Burpees

10 Sumo Deadlift High Pull 135/95#

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Sellout: for time

20 Snatches 165/95#