18-15-12 power snatch @ 45kg
36-30-24 double unders
time=6:08
strength:
3x8 one arm kb row @ 32kg
ring row full body weight
strict pullups on rope 2x6
tabata ring row
wod#2
strength:
10 mins to find 1rm bear complex = 95kg
conditioning:
15 bear complex's @ 70kg = 11:20
skill:
2x max muscle ups with 4kg vest = 5+4
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