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Friday

Preview: 150 Double Unders for Time

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Buy-in: 3x12 ring rows or deficit ring rows

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Snatch Grip Dead Lift 5x3 @ 125% of Snatch Max

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Snatch: 1-1-1-1-1-1-1

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5! Power Snatches 95/65# + Box Overs

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Cashout: 10! Power Cleans 135/95# + 15 Double Unders after each set

 

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Saturday

Preview: 30 Chest to bar pullups for time

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buy-in: 4x20 ab mat situps

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For time:

800 meter run

15 Front Squats 155/95#

5 Rounds of Cindy - 5 pullups, 10 pushups, 15 air squats

15 Front Squats 155/95#

800 meter run

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Cash out: OTMx8 of: 3- Clean & Split Jerk (Moderate)

 

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Sunday

Amnesty - Pick a workout you may have missed or work on a skill

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Monday

Preview: 50 box jumps for time 24/20"

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buy-in: 4x12 ring pushups

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50-40-30-20-10 of:

Wall balls 20/14#

Burpees

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Cashout: OTMX8 of 3 Dead lifts 315/185#