29 January WOD

Skill: MU 2×6 (R), 2×10 CTB/PU (B), assisted PU practice (W)

Strength: 5×3 clean pulls @95-105% of 1rm of clean (R,B,W)

WOD: (R)
15 thrusters (135/95)
21 SDLHP (135/95)
12 thrusters
15 SDLHP
9 thrusters
9 SDLHP
Then
5 min AMRAP
10 snatch (95/65)
10 snatch (135/95)
10 snatch (165/105)

(B)
5 rounds
6 Front Rack lunge steps (115/75)
12 toes to bar/KTE/v ups
Then
5 min AMRAP
10 snatch (75/45)
10 snatch (95/65)
10 snatch (135/95)

(W)
10 min AMRAP
50 Cals on row
7 snatch (scale accordingly)
14 v ups
Then
2 min ME ring row

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