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  • Writer's picturecrossfitweld
    • Oct 3, 2018
    • 1 min read

10/03/2018

Warm Up

5 min AMRAP

- 30 sec glute bridge

- 5 tempo deadlifts @ 45/35

- 10 SA DB high pulls (5 each arm)

- 20 sec HS Hold


Strength/Skill (15 min)

- Warm up deadlift

- Warm up power clean

*utilize this time properly. This is to work on technique as well as prepare you for the workout. Don't waste an opportunity to move better.*


Conditioning

6 min AMRAP

- 30 double-unders

- 5 bar facing burpees

- 3 deadlifts @ 275/195


- rest 3 min -


6 min AMRAP

- 18 goblet squats @ 50/35

- 12 HSPUs

- 6 power cleans @ 165/115


*these workouts are not to be sprints. The weights are heavy so slow down and focus on moving them efficiently.*

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