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Friday, December 24, 2021

Complex: 

6 Sets:

3 Snatch Deadlift + 2 Power Snatch (:03 Hold in Catch Position) + 1 Pause Squat Snatch (:03 Hold in Bottom)

WOD:

“The Night Before Christmas”:

21-15-9

Bench Press

Burpees

-Rest 3:00-

3-6-9

Thrusters

Chest-to-Bar Pull-ups

Rx+: 155/105, Bar Muscle Ups

Rx: 115/85, Chest-to-Bar Pull-ups

Intermediate: 85/65, Pull-ups (Regular or Banded)

Scaled: 65/45, Ring Rows x 2

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