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Saturday 12/30/23

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Clean & Jerk (20:00)
6 Sets of the complex @ 70% of 1rm:
2 Power Clean + 1 Jerk (ADV: Power Clean + Clean + Front Squat + Jerk
*Drop the bar between reps.
METCON (22:00)
2-4-6-8-10-8-6-4-2
Thrusters (RX: 95/65) (ADV: 115/75)
*10/8 Cal Bike After each Round
*5 Pull Ups after every round (ADV: 3 Bar Muscle Ups after every round)
OPTIONAL WORK:
3×5 Clean Sotts Press (moderate weight)
Perform the following complex:
4 sets, rest as needed between sets:
3 Strict Pull Ups
4 Kipping Chest to Bar Pull Ups
5 Butterfly Chest to Bar Pull Ups

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