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“Who’s red plate?”

Snatch complex: 5r (build to max) Power snatch + OHS + Sn 200m run 3 BFB Lift: 15min to est. 3rm Snatch Wod: 5rounds Power clean x 3 185/125-95/65 G*255/155 BJ x 5 30/24 DUs x 30

“Banana bread at work today dude, Hell yeah.”

Lift: FS 15min Pause FS + FS (1+2) (+5-10#) Wod: 5r ft (20 min cap) 2 cleans ( build ) 10 HSPU 250m row DROP SET: +5-10# from wk3 4 cleans T&G 2min pace echo bike 3 rounds Core: 3sx10r Good mornings Do this for real!

“Ben Stiller vs Adam Sandler”

Lift: 2rm snatch (5-10# +wk5) Wod1: 3r (9min cap) 4 Snatch T&G (+5-10# wk5) 90 sec echo bike Wod2: 15min amrap D-ball toss 20 (you go I go if need) Kettle bell rack carry (100’ | 2 kettle bells) Double unders x 50 Core: Seated good mornings 4sx10r

“Beans, greens, potatoes, tomatoes…”

Lift: FS x 7s 5 sec Eccentric FS + FS (1+2) (+5-10#) Wod: 5rfw 3emom (15min) 3 cleans (build to 3rm) + 5-10# from wk1 25’ HSW 250’ ski erg DROP SET: +5-10# from wk1 5 cleans T&G 400m run 3 rounds Core: 3sx10r GHD

“Gonna start sellin that church merch”

Lift: FS x 7s 5 sec Eccentric FS + FS (1+2) Wod: 5rfw 3emom (15min) 3 cleans (build to 3rm) 10 dips 50 DUs Buy out: drop to 65% of max 5 cleans T&G 400m run 3 rounds Core: 3sx10r GHD

“Chef: The tots are tatered in house”

Lift: 3rm Snatch (7s) Cap 3rm @ 75% Wod1: Drop to 65% 5reps T&G Snatch (speed) 2 min slow pace echo 3rounds Wod2: for time 10-8-6-4-2 devils press (50/35) 20-18-16-14-12 wall ball Core: Hollow hold 4sx30sec

“Happy Birthday Suzanne!!!”

Wod: 12 min amrap 7 med ball cleans 2 wall walks 3 power clean and jerks Lift Primer: 4s@ 65%+ Eccentric FS + FS (1+2) 5 sec Lift: HS Clean & Jerk

“2040 is as close as 2006”

Wod: 12 min amrap 150m ski erg 3 power snatch + 3 OHS (+wt each round) 5 pull-ups Primer: 4s of (work to moderate) 2 Sn GPP + 2 pause OHS Lift: HS Snatch -or- HS Back Squat

“Earthworm Jim”

Skill review: Back squats bear foot Tempo pause Plus sq (1+4) @ 70% x 4r Wod: 5r (+wt each round) 200m Sprint R1:5ps R2:4ps R3:3ps R4:2ps R5: 1-1-1ps Into: Rhandy (10 min cap) 75 power Sn for time 75/55

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