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Wednesday, March 22 CrossFit Workout of the Day

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Mobility: Quick mobility drills to prep you (and help you cool down) from some Oly lifting today:

Warm up
2 rounds w/ PVC:
5 dislocates
10 front squats
5 front rack Sotts press

2 rounds w/ barbell:
3 clean high pulls
3 muscle cleans
3 cleans
3 push press
3 jerks (any style)

Strength
Performance
Clean & jerk
15 minutes to work to heavy double

Fitness
Power clean & jerk
5×2, across, or ascending

Conditioning
Performance
2 rounds for time:
12 deadlifts (205/135)
15 wall balls (20/14)
9 hang power cleans (205/135)
12 wall balls
6 shoulder to overhead (205/135)
9 wall balls

Fitness
2 rounds for time:
12 dumbbell deadlifts
15 wall balls
9 dumbbell hang power cleans
12 wall balls
6 dumbbell shoulder to overhead
9 wall balls

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