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Monday 11/27/2017 Snatch 1 sec pause at knee 2x2 #150 2x2 #160 2x2 #170 ... EMOM for 7 minutes #170,175,180,185,187,190,195 Back Squat EMOM 6 5 squats #255 1 Minute max effort Muscle Ups | 17 reps Tuesday 11/28/2017 For Time: 21 bar muscle ups 42 thrusters #95 84 cal row | 9:33 Deficit Strict Handstand Push-ups 4" 10 rest 1:00 9 rest :50 8 rest :40 7 rest :30 6 5 rounds for time: 10 power cleans #135 10 bar facing burpees | 7:15 Trueform Sprints 5 rounds of: :35 run light :25 run hard rest 1:00 Wednesday 11/29/2017 REST...

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Monday 11/30/2015 1. Snatch off blocks #155,165,175,185,195 no misses 2. 21-15-9 for time of: pwr snatches, overhead squats, squat snatches over the bar burpees 7:29 3. 1 minute max effort : 1 minute of rest muscle ups - 16 10" def hspu strict - 5 pull-ups strict - 21 10" def hspu kipping - 12 chest to bar pull-ups - 37 strict hspu - 17 Tuesday 12/1/2015 1. 4 rounds for time: 7 C&J #185 14 toes to bar 21 box jumps 24" 10:57 2. 10 rounds of: 1 minute max effort row (meters) 1 minute rest 300m,286,289,282,283,283,284,282,300 3. Max...

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