Warm-up/Skill
Max rep KB swings @ 70# (men only)
Max rep KB swings @ 55# (men & women)
Max rep KB swings @ 35# (men & women)
Max rep KB swings @ 25# (women only)
Strength
(using the wooden blocks)
Complex 1
Block snatch pull + block squat snatch
3 x 70% of snatch
2 x 75%
+
Complex 2
Block clean pull + block squat clean
3 x 70%
2 x 75%
+
Complex 3
Snatch deadlift + snatch pull
3 x 65%
2 x 70%
WOD
21-15-9
Power cleans @ 135/95#
later jumps (over bar)
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