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Daily Workout WOD, January 4, 2022

04 Jan, 2022

1.4.22

Metcon
200m Run
1 min of Jump Rope
Then for 10 mins cycle through:
5 Inchworms
10 Burpees
10 Ring Rows
10 Narrow Push Ups
10 Hang Muscle Cleans
Metcon
In 15 mins complete 5 sets of:
5 Power Cleans (80% of your 1RM)
Rest 1 min
5 Bench Press (80% of your 1RM)
Rest 1 min

No Touch dnGo on the Power Cleans
If not comfortable with barbell Power Cleans you can work up to a %RM DB Bench Press
Metcon
Every 90secs x 18 mins (12 rds):
1. 45 secs of Ring or Bar MUs / C2B or regular Pull Ups / Jumping C2B or Jumping Pull Ups
2. 45 sec of Box Jumps (30/24)
3. 45 secs of DUs / Singles
Metcon
Optional Extra Work

Every 90 secs x 9 mins (6 rds):
2 Hang Snatch Pull from above the knees + 2 Hang Power Snatches from above the knees

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