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Friday, December 15th

Friday, December 15th

Strength: Week 2 of Speed Back Squats. All sets should be capable of being done with perfect form + explosiveness.
Metcon: Today’s metcon is going to challenge you in a new way. The weight of the thrusters should be heavy but not too much that you cant get through the 20 PC and 20 Thrusters in under 2-2:30m. Don’t worry so much about pacing as to keeping good technique. Score is second AMRAP rounds + reps.

Strength
Back Squat for load:
Squat: 8 x 3 @65%, every 60s.

WOD
In 4:00 Window:
20 Power Cleans (115/75)
20 Thrusters (115/75)
Remaining time max rounds of:
5 Thrusters (115/75)
5 Burpees

Rest 4:00

AMRAP 4:
5 Thrusters (115/75)
5 Burpeees
*Score = Final AMRAP Score

L3: (95/65)
L2: (75/55)
L1: (65/45)

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