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Friday 12/8/23

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Snatch & Squat Strength (30:00)
Snatch (15:00)
Snatch 3×3 at 81% of 1RM OR Build to a moderately heavy set of 3
Straight Into…
Front Squat OR Back Squat (15:00)
Front Squat OR Back Squat 3×3 at 78% 1RM OR Build to a moderately heavy set of 3
METCON (15:00)
15 Front Squat OR Overhead Squat (RX: 115/75)
25 Bar Facing Burpees
15 Front Squat OR Overhead Squat (RX: 115/75)
25 Bar Facing Burpees
15 Front Squat OR Overhead Squat (RX: 115/75)
OPTIONAL WORK:
5 rounds for quality of: 4 Strict Press, 70% 1RM + 3 Strict L Pull-ups
10:00 Row + 10:00 C2 Bike @ zone 2 Pace
3 rounds for quality of: 12 Glute Ham Raises 6 Seated Box Jumps

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