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3/14 WOD

Power Clean + Power Jerk


1x(2+1)


4x(1+1) Build to a moderate weight


3x(1+1) Build to a heavy weight



Then



Teams of 2 - 3 Rounds Each Person


Partner A – 400 Meter Row + 100 Meter Farmer’s Carry (72/53)


Partner B – 50 Sit-ups

 
 
 

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Wednesday 12/10/25

Warm-Up 2 rounds 200m row 12 KB sumo deadlifts 10 glute bridges 8 inchworms Sumo Deadlift 4×6 @ 65–70% Accessory 3 rounds 10 tempo goblet squats (3-sec down, explode up) 12 DB RDLs DB's 14 min- AMRAP

 
 
 
Tuesday 12/9/25

Warm-Up 2 rounds 200m row 12 KB sumo deadlifts 10 glute bridges 8 inchworms Sumo Deadlift 4×6 @ 65–70% Accessory 3 rounds 10 tempo goblet squats (3-sec down, explode up) 12 DB RDLs DB's 14 min- AMRAP

 
 
 
Monday 12/8/25

Warm-Up - 2 rounds 8 Hang Power Cleans (PVC) 8 Clean Pulls 8 Front Squats 8 Shrug Jumps Drill Work Hang Clean Complex - 5X 1 Deadlift + 1 Hang Pull + 1 Hang Power Clean Power Clean from the ground: 5×

 
 
 

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