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Saturday December 29


For time: 65/95-lb. snatches, 21 reps Rest 3 minutes 65/95-lb. snatches, 15 reps Rest 3 minutes 65/95-lb. snatches, 9 reps 

Scale: 15/12/9, weight, power snatch into oh squat


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Tuesday November 24

At home wod Mobility- PNF hamstrings Banded rack Painball Warm up- 8 each, 2 rounds Squat Pushups Dips Wod- 10 minute AMRAP 1 kb Russian swing - 1 arm 1 kb clean to a front squat - 1 arm 1 kb deadlift

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