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HOME/OUTDOOR WOD

WOD : For Time (T.C. 15’)

27-21-15-9

DB/KB Snatch
DB/KB Overhead Reverse Lunges
V-ups

OUTDOOR POWERLIFTING 

A. Bench Press:                                              12, 10, 8, 6, 6+
B. db KB/DB Bulgarian split squat:             4 x 8-12/s
C. db KB/DB bent over row:                        4 x 8-12

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

OUTDOOR OLYMPIC WEIGHTLIFTING

A. (Squat) Clean & Jerk:                                8 – 10 x 1 @ 60%+ E60s
B. Power Snatch:                                           4 – 6 x 3 @ 50%+ E90s
C. Back Squat:                                               4 x 4 @ 80%+ E3MOM