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110917 Thursday

Warm Up: Stretch

X2

15/10 Cal Row

10 KB Lunges 

10 KB Swings

Strength:

EMOM x 10min

1 Front Squat (building to a Heavy single)

Conditioning:

3RFT

7 Bar Muscle Ups (15 Pull Ups)

50 Air Squats 

10 Hang Power Snatch (115/75)