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October 9th, 2017

Warm Up (8 mins)

10 Band Pull aparts

10 Ring Rows

10 Scapula Pull Ups

Burgener Warm Up with Bar

Duck walk with bar 10 meters finish with 5 OHS with the bar

A) Power Snatch (8 mins)

70% 3x3

 

B) OHS (8 mins)

70% 3X3

 

C) For Time

21-15-9

Cal Row

DB Snatches (53/35)

Then

21-15-9

Box Jump overs

Pull ups

 

Cool Down

Shoulder mobility on the rig

 

Accessory Work

A) Snatch Pull

80% 3 (34)

B) Ring Muscle Ups

3x70% unbroken



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