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Monday December 28th


STRENGTH:

1a) Snatch Balance- 4x3RM (Overhead Squat for people who aren't ready for the snatch balance/PVC Pipe if necessary) (20 minutes) 2a) Deadlift- *Dead Pull & Overhand grip* (85% 1 RM *add 5lbs) 70x3 80x3 90xME 70x ME Touch and Go) 2b) Reverse DB Lunge 4x10 CONDITIONING:

3 Rds -10 Hang Cleans (135/95) -10 Wall Balls


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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups