Tuesday January 4th

For 12 minutes:

1 power clean @ 95% of 1rm on minute 1
1 push jerk @ 95% of 1rm on minute 2

Racks can be used for the push jerks.

Metcon (for reps)

8 minute AMRAP

12 Power snatch 30/20
3 Muscle up

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Slain WODs

Thursday January 2nd - Monday January 6th
Monday December 23rd - Monday 30th
Monday December 16th - Sunday 22nd
Monday December 2nd - Sunday December 8th
Thursday November 28th - Sunday December 1st
Monday November 18th - Sunday November 24th
Monday November 11th - Sunday November 18th
Monday October 28th - Sunday November 3rd
Monday October 21st - Sunday October 28th
Monday October 14th- Sunday October 20th

9 Basic Movements

The Push Jerk
The Air Squat
The Medicine-Ball Clean
The Sumo Deadlift High Pull
The Deadlift
The Push Press
The Shoulder Press
The Overhead Squat
The Front Squat

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Tuesday January 4th

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9 Basic Movements

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Tuesday January 4th

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