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Mark B.

Sunday October 8

Event Date: October 8, 2017

Workout of the Day

"Mainsite Sunday" 

Warmup

Dynamic Stretch

+

2 sets: 
10 Power Cleans
10 Thrusters
10 Squat Cleans

Part 1

Squat Clean
3-3-3-3-3-3-3-3

Perform a set every 2 minutes
These are NOT touch and go reps. Drop and reset each rep. 

Loading Guidelines: 
Sets 1-4: Warmup sets (40-70% 1RM)
Sets 5-8: Working sets (80-85%)

Part 2

"CrossFit.com WOD from October 6, 2017"

15-12-9 reps for time: 
Power Cleans (135/95)
Thrusters

Post 3RM and time to comments.

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