Sunny D

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  “Sunny D” IMG_0364

AMRAP 15
1 Clean and Jerk (155/105)
1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
2 Clean and Jerks (155/105) 1 Round of Cindy
3 Clean and Jerks (155/105) 1 Round of Cindy
4 Clean and Jerks (155/105) 1 Round of Cindy
*Continue to add 1 Clean and Jerk each round

Comp Squad

1. Snatch IMG_0366
EMOMx10: 2 Squat Snatches
Work up to a heavy Snatch Grip Push Press
Work up to a heavy set of 3 Overhead Squats

2. Clean and Jerk
5 sets of: Hang Squat Clean + Squat Clean + Push Jerk + Split Jerk, climbing

3. Strength
4×4 Bench Press, across
3×3 Snatch Grip Stiff Leg Dead Lift, climbing

4. Row EMOM 15:
Min 1: Easy
Min 2: 15 seconds over 2k Pace
Min 3: 10 seconds over 2k Pace
Min 4: 5 seconds over 2k Pace
Min 5: at 2K pace

5. Midline Accessory
50 Strict TTB
50 GHDSU
50 Abmat Situps

IMG_0362 IMG_0356 IMG_0285 Strong Work on Your First Class Natasha!                                                 IMG_0289 IMG_0338 IMG_0304 IMG_0357 IMG_0354

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