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181110

Warm-up:

Dynamic Stretching

-then-

AMRAP3:

10x KB Swings

10x Push-ups

10x Air Squats

MetCon: Team of 2

1) FT:

50x Power Snatch @ 75/55

10x Thrusters @ 75/55

40x Power Snatch @ 75/55

20x Thrusters @ 75/55

30x Power Snatch @ 75/55

30x Thrusters @ 75/55

20x Power Snatch @ 75/55

40x Thrusters @ 75/55

10x Power Snatch @ 75/55

50x Thrusters @ 75/55

*L3: 95/65

*L1: 45/35 | Hang Power Snatch

2) AMRAP12:

20/14x Ring Dips

20x SA DB S2OH @ 50/35

20x Pull-ups

*L3: 30x Reps (20x Ring Dips for FF) | 70/50

*L1: Band or Bench/Box | 35/20 | Jumping Pull-ups

Earlier Event: November 9
181109
Later Event: November 12
181112