Team WOD Pt. 1: Hang Squat Clean 1RM in 6 min.

Hang Squat Clean : 1 Rep Max

Record your best Hang Squat Clean 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.

* As a team of 2, share a bar and each find a 1RM in 6 min.

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Team WOD Pt. 2: FT: Partner Run then 40-30-20-10 of Dumbbell Hang Squat Cleans, Dumbbell Push Press then Partner Run

FT: Partner Runs; Dumbbell Hang Squat Cleans, Dumbbell Push Press...

For time: Partner Run, 400 m -- then -- 40 Dumbbell Hang Squat Cleans, pick load 40 Dumbbell Push Press, pick load 30 Dumbbell Hang Squat Cleans, pick load 30 Dumbbell Push Press, pick load 20 Dumbbell Hang Squat Cleans, pick load 20 Dumbbell Push Press, pick load 10 Dumbbell Hang Squat Cleans, pick load 10 Dumbbell Push Press, pick load -- then -- Partner Run, 400 m

* Run together, alternate work/rest with DB's

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Adv RX: EMOM for 10 mins: Squat Clean

Every 1 min for 10 mins: Squat Clean

1 Squat Clean, pick load Every 1 min for 10 mins.

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AMRAP 12 mins: Power Cleans, Dumbbell Push Press and Run

AMRAP 12 mins: Power Cleans, Dumbbell Push Press and 200 m

Complete as many rounds as possible in 12 mins of: 6 Power Cleans, 155 lbs 12 Dumbbell Push Press, 50 lbs Run, 200 m

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Checkout: AMRAP 5 mins: Assault Bike and Med Ball Russian Twists

AMRAP 5 mins: Assault Bike Calories and Medicine Ball Russian Twists

Complete as many rounds as possible in 5 mins of: 10 Assault Bike Calories 10 Medicine Ball Russian Twists, 20/14 lbs

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Nothing assigned for July 20, 2019