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Thursday, October 17th

Strength:

Snatch Complex x 5 (75% of Hang Snatch Max)

3 - Power Snatches

3 - Hang Snatches

3 - Over Head Squats

Self regulated rest between sets

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Endurance: 6am / 6pm @ ECC

4, 5 or 6 x 800 meter run

Rest equals Work

 

Friday, October 18th

WOD:

5 Rounds for Time

3 Rope Climbs

5 Floor Presses @ 50% of ORM bench

7 Deadlifts [use same weight as for Floor Presses]

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