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STUDIO CITY
STRENGTH
Thruster Complex :
Perform 1 complex every 2 minutes for 12 minutes (6 sets):
Squat Clean Thruster
Power Clean
Jerk (split or push)

WOD

“Split Decision”
Teams of 2
2 ROUNDS:
AMRAP in 3 minutes:
Partners Run 200 meters with 45lb/25lb plate + Max Hang Power Cleans (155/105)

AMRAP in 3 minutes:
Partners Run 200 meters with 45lb/25lb plate + Max Handstand Push Ups

AMRAP in 3 minutes:
Partners Run 200 meters with 45lb/25lb plate + Max Dumbbell Snatch (50/35)
*Advanced teams try a heavier DB (55/40-45)

NO rest between the AMRAPS or Rounds

SCORE: Total Reps

ACCESSORY
100 Weighted Sit-ups
in as few of sets as possible
then 400 meter farmer carry


HERMOSA BEACH
STRENGTH
Coach Nomi's CORE WORK

WOD
For Time:
Buy In: Accumulated 3 minute hang*
21 - 15 - 9
Chest to Bar Pull Up*
Squat Clean (135/95)

*Each time you break from the rig perform
1 Bear Complex (1 set).
(1 Power Clean • 1 Front Squat • 1 Push Press • 1 Back Squat • 1 BTN Push Press)

 

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