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Power All:
Alternating Lifts: Switch (1:30 for 15min/5rounds)

  1. Seated KB/DB press (AHAP) x 6r

  2. Deadlift (AHAP) x 5r





Performance:

800m Row
Power RX:

Snatch 2rm
Work up to a heavy combo. Then reduce weight -10% then perform:
Snatch 2s x 2r

Back Squat 5RM then -15% 5r+
Try to go heavier than last week


Warm up



Hollow/superman holds




Power
2 TNG SNATCH + 1 HANG SNATCH + 2 OHS
1 X 1 :
1 X 1 :
1 X 1 :
1 X 1 :
Friday, December 23, 2016

Performance: Your choice

12DAYSRX
1 DH Pull up
2 snatches 105/85
3 Toes to bar
4 Hang Cleans 105/85
5 thrusters 105/85
6 burpees

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