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WOD - Friday, 12/21/2018

Warm-up
WU1:
2 RFQ:
5 KB Cleans (non-dominant hand, light)
5 KB Front Squats (non-dominant hand)
5 KB S2OH (non-dominant hand)
5 KB Cleans (dominant hand)
5 KB Front Squats (dominant hand)
5 KB S2OH (dominant hand)
20 Double unders

WU2:
With an empty bar or PVC
5 Hang Muscle cleans
4 Front Squats
3 Tall Cleans
2 Hang cleans
1 Cleans
x 2

Weightlifting
3 Position Clean (1 x 1+1+1)
Build to heavy complex of:
1 High hang Clean + 1 Hang Power Clean + 1 Clean
 

Metcon
"KB Island" (AMRAP - Rounds and Reps)
AMRAP 14
18 Double Unders
3 KB Cleans (non-dominant hand)
3 KB Front Squats (non-dominant hand)
3 KB S2OH (non-dominant hand)
3 KB Cleans (dominant hand)
3 KB Front Squats (dominant hand)
3 KB S2OH (dominant hand)
18 Double unders

Rx = 53/35 (1 KB)
The Double-unders to end the round can bleed into the next round. Essentially, it can be 36 Dubz in a row.
 

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