warm-up
EMOM 10
Odd: 6 KB snatches
Even: 6 hand to hand swings
WOD
3 rounds for time of:
Power Clean, 15 repetitions
12 Lateral Burpees
9 Pull-ups
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Westside
Max Effort Lower
-Box Squats
15" box
Texas Squat Bar
Straight Weight
3-5 sets x 2 reps
-Block Pulls
4 sets x 4 reps @ 70%
1 set x 2 reps @ 80%
1 set x 2 reps @ 90%
1 set x 8 reps @ 70%
-Bad Mornings
3 sets
-SSB Drop Set
High to Low
2 sets
-ABS
*Optional Finishers
-Farmers Carry
H.A.P.
-Step Ups
2 sets x 1:30
-GHRs
-Reverse Hypers
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