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HOME/OUTDOOR WOD

WOD : AMRAP 12’

10-12-14-16-18-20-…

Burpees facing
DB/KB Single Arm Overhead Squat*

*scaling : Single Arm Front Squat

OUTDOOR POWERLIFTING 

A. Barbell Row:                                                               10, 8, 6, 4, 4+
B1. db KB/DB Push Jerk:                                                5 x 8-12
B2. Single-Leg Romanian Deadlift:                              4 x 8-12/s

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

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Hang (Squat) Snatch:                                                 8-10 x 1 @ 60%+ E60s
B. Hang Power Clean:                                                    4-6 x 3 @ 50%+ E90s
C. Snatch Pull:                                                                 4 x 3 @ 90%+ E2MOM