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FRIDAY 12.6.19

LIFT 
Snatch (Power)
1 Hang Power Snatch + 1-2 Power Snatch EMOM x 10min.
*Climb in weight as needed or pick a weight and roll with it.

*All power reps with emphasis on form today. It's a recovery week on percentages.
*Focus on your LATS sweeping that bar into your hips. That is the single most important cue that you should be focusing on at all times.

METCON
5 Rounds 
12 Box Jumps 24/20"
12 Shoulder to OH 115/75
12 T2B 
*This should be a nice quick burn 

FLEX FRIDAY 
3 Rounds 
:30 Seated Dbell Tricep Extension 
:30 Alt. Dbell Curls 
:30 Dbell Shrugs 
*Rest as needed between sets weights should be as heavy as possible 

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