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12/9/15

9
Dec

12/9/15

12/9/2015

Strength:

Bench Press
5-5-3-3-1-1-1
Work to a heavy single

Metcon:

Comp-train’s “Open Test”
We will test this again right before the open
So make note of your reps completed in 20 min.

20min “AMRAP”

50 wall balls (20/14)
50 double unders
40 Box jumps (24/20)
40 T2B
30 C2B pull ups
30 burpees
20 power cleans (145/100)
20 jerks (145/100)
10 power snatches (145/100)
10 muscle ups

*if you make it to muscle ups and do not have ring muscle ups make note of your time at that point in the workout. The modification at that point is 30 ring dips. No bar m-up.

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