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10/17/2018

Warmup

6 min AMRAP

- 6 power snatches @ 45/35

- 10 bench press @ 45/35

- 8 KB swings

- 5 sec ring support hold + 3 sec eccentric dip


Strength

- 5x5 bench press

- 5x10 band pull aparts


Conditioning

16 min AMRAP

- 16 KB swings @ 53/35

- 8 ring dips

- 12 power snatches @ 95/65

- 4 dball @ 100/80

**1 rope climb every 2 min starting at 0:00 ending at 14:00**

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