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Dynamic Warm-Up – Mobility
Prepare  for..

A.  Strength:
Clean and Jerk  5×2  Build to a Heavy Double 
Goal is AHAFA.

B. WOD: 11.5/12.5  (21 min)
7 Min AMRAP of:
3 Thrusters 95/65 75/55
3 Chest to bar pull ups ( Scale as needed for progression )
6 Thrusters
6 Chest to bar pull ups

Add 3 reps each round…..

Rest 7 minutes. Then

13.4
7 Min AMRAP of:
3 Clean and Jerk 135/95 95/65
3 Toes to Bar ( Scale as needed for progression )
6 Clean and Jerk
6 Toes to Bar

Add 3 reps each round….

Cool Down: 3-6 minutes Bike, Row  Stretch  out posterior chain, shoulders.

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