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03 March 2021

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2)

Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (9 Minute Cap)
21-15-9
Split Jerks (95/65)
42-30-18
Air Squats

RX+: 135/95 and pistols

Stimulus/Focus: This should be a fast moving work out. The work should be either unbroken or in no more than two sets.

Cool Down: ROMWOD

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02 March 2021

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (2 x 2 x 2 x 2 x 2)

Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: 20 Minute AMRAP
25 Burpees
15 Bodyweight Back Squats
*From the Rack

Stimulus/Focus: This is a grind. Push hard and find a steady pace. Aim for 4-5 rounds.

Cool Down: Tabata Side Plank Holds