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9.22.18 Saturday

Mob: FR Lats/Quads x2m

(What’s the first thing you do when you wake up in the morning?)

Dynamic W/U

Skill: Hang Squat Snatch

1x5 Oly W/U PVC/BB

3x3 W/U (ak, bk, fl)

4x3 (ak,bk,fl) Power Snatch @ 55-60%

WOD: 5 RFT (12m CAP)

30 DU

20 KBS (55/35)

10 Ring Dip

1 RC

Strength: 3-4 Sets

Rower Ham Curls x10-12

1 Arm KB Row x15e

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