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Wednesday, June 28

Barbell movement should be heavy today. Athletes should push for UB sets. The time cap is tight on purpose. If athletes struggle completing efficient with T2B/Barbell work they will likely hit the time cap. Being strategic about saving grip is key with this workout.

Strength
EMOM 12:
ODD Minutes: 2 Split Jerks @75%
EVEN Minutes: 15-20s Hollow Hold

WOD
5 RFT:
12 T2B
9 Hang Power Cleans (155, 105)
6 S20H (155, 105)

L3: (115, 75)
L2: (Knee Lifts) (95, 65)
L1: (Sit-ups) (55, 25)
10:00 Cap

Extra Credit

1a) DB Hammer Curls:
3 x 10-12. Rest 60s.
1b) DB Rolling Tricep Extensions:
3 x 15. Rest 60s.

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