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Christmas Eve WOD! “12 Bars of Christmas”

Conditioning:

  1. Deadlift (115/75)(95/65 lb)

  2. Hang Power Cleans

  3. Front Squats

  4. Shoulder Press

  5. Back Squats

  6. Push Presses

  7. Thrusters

  8. Squat Cleans

  9. Push Jerks

  10. Hang Power Snatches

  11. Clean & Jerks

  12. Sumo Deadlift High Pulls

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Strength: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back

30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly

Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats

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