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WODCleans and Core 3 (Weight)6 Rounds 4 Power Cleans 3 Hang Squat Cleans 2 Squat Cleans 1 Squat Cleans Thruster after each round do: 15 Hollow Rocks one minute Plank rest one minute

WOD Week 4 Day 1WeightliftingDeadlift (1x8 @ 65%)Deadlift (1x8 @ 70%)Deadlift (1x6 @ 80%)Deadlift (1x6 @ 85%)BarBell Hip thrusts (5x10 )MetconMetcon (Time)12 to 1 T2B 1 to 12 Deadlift 225/155 after each round do 10 cal Bike

WODMetconEllen (Time)3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBs Core workGHD Sit-ups (5x20 )

WODMetconDont Rock The Boat (Time)250 Cal Row Every Two Minutes Complete 5 Goblet Squats 70/53

WODMetcon (Time)10 to 1 of HSPU Front Squats 155/115 C2B pull ups KBs (AHAP)