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Friday, December 9, 2022


A. 1 Snatch Pull + 1 Power Snatch + 1 Pause hang power snatch

Every 75 seconds x8 sets

-building load from 95#/65# to a tough set for the day

B. For time

Run 200m

20 thrusters @ 115#/75#

20 Pull-ups

20 burpees

Run 200m

15 thrusters

15 Pull-ups

15 Burpees

Run 200m

10 thrusters

10 pull-ups

10 burpees


Masters

A. 10 min EMOM

     min 1: 5 moderate back squats from rack

     min 2: 8-10 DB bench press

B. “Janie Kate”

     For time

      7 rounds

      7 DB Thrusters

      7 Burpees

      200m Row

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