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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


Cal Row

DB Snatches (53/35)



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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