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WOD for Tuesday 240402

ATTACK OF THE CLONES


Part A:

3 sets

3:00 AMRAP

5 Power Cleans (185/125)

10 Bar Facing Burpees

Max Calorie Echo Bike or Row in no bikes available


-rest 2:00 between sets-


-after the final 2:00 rest, begin Part B-

Part B:

For Time:

15 Power Cleans (185/125)

30 Bar Facing Burpees

45/36 Calorie Echo Bike or Row if no bikes available


-OR-


REVENGE OF THE SITH

4 rounds

10 Alternating Dumbbell Hang Clean and Jerk (50/35)

5 Bar Muscle Ups


-rest 3 minutes-


3 rounds

10 Dual Dumbbell Shoulder to Overhead (2x50/35)

15 Chest to bar pull-ups


-rest 3 minutes-


2 rounds

10 Dumbbell Devil Press (2x50/35)

20 Toes to bar


STRENGTH

10 Minutes (one set every minute)

3 Low Hang Power Clean @65% 1RM Clean

*Touch and Go from below knee.

**Focusing on efficiency and speed.

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