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Monday

Warm up

Coach Led

Strength / Skill

3 rnds nft

5-8 strict pull ups

8-10 bent rows (135/85#)

10 pike ups on rower

Workout

4 rnds rest 30 sec b/t each round ... track each round times

3 TnG power snatches 155/125#

5 handtsand pu's

20 double unders


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