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Sept 16 2014

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All Levels
Technique
-Muscle up pull through using abs
-HSPU kip

Warm up clean

15 rounds for time
7 RKBS
2 Muscle up pull through
1 wall walk up and down

Advanced
15 rounds for time
1 Clean 205/135lbs
2 Muscle ups
3 HSPU

Weightlifting
Pause above knee Clean
85%/2×3

Push Press [%of CJ 1RM] 70%/7×2

Overhead Squat 2s pause at bottom [%of Snatch 1RM] 75%/5×3

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