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HOME/OUTDOOR WOD

AMRAP 13’

1 Strict HSPU
3 DB/KB Squat Cleans
2 Strict HSPU
6 DB/KB Squat Cleans
3 Strict HSPU
9 DB/KB Squat Cleans
…
Add 1 Strict HSPU and 3 DB/KB Squat Cleans

OUTDOOR POWERLIFTING

A. Barbell row:                                                   2 x 9 @ 70%
B1. db KB push press:                                      5 x 8 reps 
B2. KB/DB single leg deadlift:                         4 x 8-12 reps                                       

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Hang (Squat) Snatch:                                    4-6 x 3 @ 60%+ E90s
B. Hang Power Clean:                                        8-10 x 1 @ 50%+ E60s
C. Snatch Pull:                                                     4 x 4 @ 80%+ E2MOM