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Saturday 11/18/23

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Snatch
20:00 to perform: Snatch (POWER OR SQUAT)
Warm up and build to: 3@ 80% — 2 @ 85% — 1 @ 90% — 1 @ 95% — 1 @97.5%+ (if desired)
METCON (20:00)
Test for Well-Roundedness:
3 rounds:
400 m run OR 500 M Row
20 Wall Ball (ADV: 25 reps)
15 Pull Ups (ADV: 20 Reps)
10 Clean & Jerk (RX: 115/75) (ADV: 135/95)
*Note time on this, and compare to 9/9/23
Optional Work:
Strength Circuit
4x
16 Pistols OR 8 Bulgarian Split Squats
8 bent over rows
6 Bench Press

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