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12/13/16

13
Dec

12/13/16

Strength

Every :90
For 15 min
Clean and jerk complex

(All cleans are squat)
Clean
Hang clean
Power position
Jerk

Start @65%
Add as often as possible

Metcon

9 min AMRAP
10 cal row
10 power snatches (75/55)

Rest 5 min

100 wall balls for time (20/14)
(6min cap)

Core:
3 min hollow/arch holds
Rotate every :30

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