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Monday 12/18/23

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Alternate Between Movements: (20:00)
4×4 Back Squat @ 75% OR Moderate Set of 4
4×6 Barbell Bent Over Row
METCON: (20:00)
5 rounds
21/18 Cal Bike
3 Ring Muscle Up (ADV: 5 RMU)
7 hang Power Snatch
SCORE = Time & Weight Used
OPTIONAL WORK:
3×5 Tempo Strict Pull Up OR Chin Up (3 Seconds Down, Explode Up) (If did not do Strict Pull up in metcon)
3×5 Snatch Grip Behind the Neck Sotts Press
4 Sets of: 1 Snatch + 2 Overhead Squat (build to a heavy set for the day)
20:00 Zone 2 C2 Bike OR 20:00 Z2 Run

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