
This Week of Programming
Thu: HS Drills, Press, and a little burner WOD
Fri: Snatch Complexes
KSCF Notes
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WOD
“Clean the Boat”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Hang Power Cleans (95/65)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Hang Power Cleans (115/75)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Hang Power Cleans (135/95)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Hang Power Cleans (155/105)
L3: 75/55, 95/65, 115/75, 135/95
L2: 75/55, 95/65, 105/75, 115/85
L1; 65/45, 75/55, 95/65, 105/75
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