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Saturday, January 30 2021

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Power Clean EMOM

3 – 3 – 3

Rest 2min/Adjust Weights

Hang Power Clean EMOM

2 – 2 – 2

Rest 2min/Adjust Weights

Power Clean to Hang Power Clean EMOM

1 – 1 – 1 – 1 – 1

For Time: (15min cap)

21 Calorie Row/Assault Bike or 300m Run

21 Hang Power Cleans 155/105 RX+ 185/125 MRX 115/75

21 Barbell Push-Ups

15 Calorie Row/Assault Bike or 200m Run
15 Power Cleans

15 Barbell Push-Ups
9 Calorie Row/Assault Bike or 100m Run
9 Power Clean to Hang Power Cleans

9 Barbell Push-Ups

Core Development

15 V-Ups
15 Russian Twists

15 Toes Through Rings
15 Russian Twists

15 WallBall Slams

CFHSV Running & Endurance WOD:

800m run @ 60%

rest 2 minutes

400m run @ 85%

rest 1 minute

4 x 200 @ 95-100%

rest 40 seconds between efforts

After last 200m, rest 2 minutes, then

1 mile run

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