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114 Poplar
Dodge City, KS 67801

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150720 Monday WOD

Speed Competitor/Strength
Part 1Snatch (perform 5 singles @ each weight EMOM) – 60%, 65%, 70%

Part 2

For time:

10 Hang power cleans, 95-75/65-55,

25 DU’s/75 singles

9 Hang Power Cleans,

25 DU’s/75 singles

8 Hang Power Cleans,

25 DU’s/75 singles

7 Hang Power Cleans,

25 DU’s/75 singles

6 Hang Power Cleans,

25 DU’s/75 singles

5 Hang Power Cleans,

25 DU’s/75 singles

4 Hang Power Cleans,

25 DU’s/ 75 singles

3 Hang Power Cleans,

25 DU’s/ 75 singles

2 Hang Power Cleans,

25 DU’s/ 75 singles

1 Hang Power Cleans,

25 DU’s/ 75 singles

Extra (optional post wod):

4×3 weighted chin-up @ last weeks 3RM pull-up weight, drop immediately from the bar and perform a ME UB Chin-ups. Rest 2-3 min between sets

Part 1Snatch (perform 5 singles @ each weight EMOM) – 70%, 75%, 80%

Part 2

For time:

10 Hang power cleans, 135-155/105-95,

25 DU’s,

9 Hang Power Cleans,

25 DU’s,

8 Hang Power Cleans,

25 DU’s,

7 Hang Power Cleans,

25 DU’s,

6 Hang Power Cleans,

25 DU’s,

5 Hang Power Cleans,

25 DU’s,

4 Hang Power Cleans,

25 DU’s,

3 Hang Power Cleans,

25 DU’s,

2 Hang Power Cleans,

25 DU’s,

1 Hang Power Cleans,

25 DU’s

Extra (optional post wod):

4×3 weighted chin-up @ last weeks 3RM pull-up weight, drop immediately from the bar and perform a ME UB Chin-ups. Rest 2-3 min between sets

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