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Sept 17 2014

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All Levels
A. 15 min to find 2RM Front Squat

B. EMOM 20 min
even 5-10 Burpees
odd 7-10 Ball Slams

Advanced
A. 15 min to find
2RM Front Squat

B. EMOM 20 min
even 5-10 burpees
odd 7-10 Toes to Bar + 1 Bar Muscle up

Weightlifting
Below knee hang Snatch
90%/1×3

Split Jerk from Rack [%of CJ 1RM] 90%/1×5

3 Position hang Snatch Pull [Pocket pull, above knee pull, below knee pull] [%of Snatch 1RM] 90%/1×3

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