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Saturday 12/9/23

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Clean & Jerk & Squat Strength (25:00)
C&J (15:00)
C&J 3×3 at 81% of 1RM OR Build to a moderately heavy set of 3
Straight Into… (10:00)
3×3 Clean Pull @ 100% of 1rm
METCON (20:00)
150 Double Unders
5 Wall Walks (ADV: 50′ Handstand Walk)
50/42 Cal Row
5 Wall Walks (ADV: 50′ Handstand Walk)
25 Shoulder to Overhead (RX: 115/75) (ADV: 135/95)
Optional Work:
3 Rounds (Rest 1:1)
50 yd Sled Push (25 down and 25yds back (90/70# on the sled)
7 Ring Muscle Ups OR 1 MAX SET UP TO 7
*Alternate rounds back and forth with a partner. Do 25yds down and 25yds back on thee sled.
5 Rounds for quality:
10-15 Strict Ring Dips
10 Double DB Rows

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