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“Smuggles” & OLY – Thursday 5-11

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Strength
Front Squat
5-4-3-2-1-1-1
(75-80-85-90-95-100-102%)

WOD (15 minute hard cap)
10 Rounds
5 Clean and Jerks (135/95)
10 Wallballs

Level 3- (115,75)
Level 2- (95,55)
Level 1- (75,35)

Olympic Lifting Class **6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Snatch
1 deadlift +1 pull + 1 full snatch
60%x 1
70%x 1
80%x 1
85%x 2

Strength
5-5-5-5-5 back jerks
Ascending weight
3 snatch grip deadlifts on dashes
Followed by 10 supermans