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HOME/OUTDOOR WOD

AMRAP 15’

16 DB/KB Single Arm DL
12 DB/KB Push Press
20 Jumping Lunges

OUTDOOR POWERLIFTING 

A. Back squat:                                                       5 x 5 @ 80%
B1. KB/DB standing single arm press:              4 x 16-24
B2. Single arm KB/DB bench row :                    4 x 8

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

OUTDOOR OLYMPIC WEIGHTLIFTING

A. (Squat) Snatch:                                                6-8 x 2 @ 60%+ E75s
B. Power Clean:                                                   6-8 x 2 @ 50%+ E75s
C. Front Squat:                                                     4 x 4 @ 75%+ E3MOM