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WEDNESDAY 09/06/23

4:15 PM

5:30 PM


TODAY'S WOD

18-minute running clock, complete:

21-15-9 reps of: Thrusters ♀ 65 lb ♂95 lb Lateral burpees over the bar AbMat Sit-ups



In the remaining time, establish a max weight of the complex:

Scaling: Reduce the weight on the thrusters. If you’re new to weightlifting, watch “The Power Clean” and “The Hang Squat Clean,” and start with an empty barbell on the barbell complex. Add weight only if you’re able to maintain proper mechanics.

Beginner Option: With an 18-minute running clock, complete: 21-15-9 Thrusters Lateral burpees over the bar Sit-ups

♀ 35 lb ♂ 45 lb

In the remaining time, establish a max weight of the complex: 1 power clean + 1 hang squat clean

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