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Saturday

Warmup: Coaches Choice

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WOD: 5 Rounds for Time

6 Power Cleans 185/115#

3 Bar Muscle Ups

Rest 10 minutes

6 Minute AMRAP

6 Back Squats @ BW

3 Ring Muscle ups

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Sunday

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

*7 am Sunday Funday Group - Everyone is welcome!

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Monday

Warmup: 10  minutes of

40 Rope slams

30 seconds L-Sit Holds

20 mountain climbers

10 OLY bar walking lunges

5 KBS

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Strength/Skill: Snatch 3x3, 3x2, 4x1 ~ Increasing Loads

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WOD: For Time

24-21-18-15-12-9-6-3

Pushups

Ab Mat situps

dumpster dash

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