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WOD

1A) Clean + 3 Front Squats, 4X2
Rest 90 seconds
2A) Strict Pullups 4X6-10
Rest 90 seconds

3) In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 18 minutes of:

10 Toes to Bar
20 Air Squats
100 Meter Run

Competition Training

1) Max Competition Total
3 Attempts at Snatch
3 Attempts at Clean & Jerk
Competition Style Rules and Resting

2) Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4-8 – 1 rep @ 95-105%
Rest 2-3 minutes between sets

3) Good Mornings 3X6-8 reps @ 3011
Rest as needed