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Monday 23Dec13

12.23 – 12.29
Monday
A.  Mid Hang Snatch x 3 @ 75% x 3
B.  Clean off low blocks @ 80% x 1 x 4
+
10 minute EMOM
odd = 5 MU
even = 2 BS @ 77% of 1 RM
+
3 rounds of
400m row
15 CTB pull ups
15 GH raises
15 burpees over erg
80 double unders
rest 4 minutes bt. rounds
RESULTS:
A. 155-160-160
B. 235
C. EMOM: BS @290
D. 4:26, 5:51, 6:02.  Hamstrings were smoked.

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