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A. Jerk – 70% x 3 x 4; rest :60 sec between sets, Pause 10 Sec in the catch on the last jerk of each set.
B. WOD Choices:
Partner up with someone who is fairly close in skill. The goal today is to get through your round as fast as you can
“Alpha”
4 Rounds
10 Cal Row
10 Chest to bars
10 STO@115/80
5 Muscle-ups
10 HSPU
15 Toes To Bar
10 Cal Row
Rest while your partner completes the round

“Bravo”
4 Rounds
10 Cal Row
10 Pull-ups
10 STO@95/65
2 Rope Climbs
10 HSPU
10-15 Toes To Bar
10 Cal Row
Rest while your partner completes the round

“Charlie”
4 Rounds
10 Cal Row
10 Banded Pull-ups
10 STO@75/55
2 Rope Climbs
3 Wall Climbs
15 Knees To Chest
10 Cal Row
Rest while your partner completes the round

“Delta”
4 Rounds
10 Cal Row
10 Ring Rows
10 STO@65/45
10 Hanging Knee Tucks
10 Cal Row
Rest while your partner completes the round