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190706

1) WARM-UP:

Coach’s choice

2) Teams of 3

AMRAP 10:

500m Row Buy-in each

*others may work on the reps while someone is rowing

40 x Synchronized SA DB Clean and Jerk @50/35 (Rx+ 70/50, scaled 45/30 or less)

30 x DB Step-ups alternating with teammate @50/35 (Rx+ 70/50, scaled 45/30 or less)

*once all have rowed, one person must hold a wall sit while others are working

—5 min rest—

6 Rounds for time:

*waterfall format

10 x KB Russian Swings @70/53 (Rx+ 90/70, scaled 53/35 or less)

10 x SA KB Squat Cleans @53/35 (Rx+ 70/53, scaled 35/26)

10 x MB Slams @35/20 (Rx+ 50/35, scaled 25/15)

10 x Hang Power Snatch @95/65 (Rx+ 135/95, scaled 75/55 or less)

Earlier Event: July 5
190705
Later Event: July 8
190708