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Saturday 9/9/23

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Strength (20:00 Clock)
12:00 to perform: 3×3 Snatch (POWER OR SQUAT)
Warm up and build to: 3 @ @65% — 3 @75% — 3 @85%
Straight into…
Superset: 8:00
3×10 Tough Ring Row
3×10 Dumbbell Skull Crushers
METCON (20:00)
Test for Well-Roundedness:
3 rounds:
400 m run OR 500 M Row
20 Wall Ball (ADV: 25 reps) (RX: 20/14)
15 Pull Ups (ADV: 20 Reps)
10 Clean & Jerk (RX: 115/75) (ADV: 135/95)
Optional Work:
Every 2:00: 5 Clean & Jerk @ 60%
Accumulate 25 Strict Chin Up (weighted or unweighted)

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