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Workout of the day – Saturday September 24th

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Community WOD

30 min partner AMRAP:

400m run (together)

30 box jumps 24/20 in

20 double DB push presses 50/35 lbs

10 back squats 225/155 lbs OR 20 double DB front squats 50/35 lbs

Split as desired between partners, except the run.

Olympic lifting

Tall cleans – 4×3 at 40%

Time cap: 8 min

Paused power clean – 3x3at 75% – pause 3 sec in receiving position

Time cap: 8 min

Power clean and jerk – 7×1 at 85%

Time cap: 14 min

Front rack hold – 2x1min at 115%

Cash-out

Every 3 min for 2 rounds:

30 ab-mat situps

20 pushups

Max thrusters in the remaining time 65/45 lbs

— rest 1 min between rounds