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Warm Up 3.21.2022

3:00 on Bike or Rower
Then, 3 rounds
3 Perfect Stretch on each side
3 Dynamic Squat
3 Crab Reach each side
5 Plank Shoulder Taps each side

Then, 3 rounds with an empty barbell of:
3 Front Squats
3 Power Cleans
3 OH Squats

Specific Warm-Up
For each lift use the following schema:
5 reps at 30% of 1RM
3 reps at 50% of 1RM
2 reps at 60% of 1RM
1 reps at 65% of 1RM
1 reps at 75% of 1RM
1 reps at 85% of 1RM

First attempt in the workout should be about 90-95% of 1 rep max.

Partner WOD 3.19.2022WOD 3.22.2022