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Workout 9.11.21

A. Primer

2×15 Banded Pull Aparts



B. 

4 Rounds: 

4 Bench Press @ Tempo 22X1

Rest :30 

:40 Dual KB Front Rack Hold (Heavy)

Rest 2:00

 

C.

Health

For Time, Teams of 2: 

 

30 Power Snatch 95/65

150 Wall Balls 14/10

30 Clean & Jerk 95/65

 

Fitness

For Time, Teams of 2: 

 

30 Power Snatch 115/85

150 Wall Balls 20/14

30 Clean & Jerk 115/85

 

Performance

For Time, Teams of 2: 

 

30 Power Snatch 135/95

150 Wall Balls 20/14

30 Clean & Jerk 135/95

 

*1 person working at a time, break up reps however. 

 

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