20191221

Weightlifting:

Snatch

:30 on/:30 off for 4 Minutes

Amrap Power Snatches @60% of 1rm Snatch

Clean

:30 on/:30 off for 4 MInutes

Amrap Power Cleans @60% of 1rm Clean

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Good Mornings

4x8 @25% of 1rm Back Squat

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Hip Extensions

4x12

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Crossfit:

Morris

For Time

50 Wall Ball Shots (20/14 lb)

40/30 calorie Ski

30 Dumbbell Snatches (50/35 lb)

20 Box Jump Overs (24/20 in)

15 Bar Muscle-Ups

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