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WOD: Dec 18

STRENGTH: Front Squats
•6x10 you choose the lbs
•3x2 jerks

CONDITIONING: 9 min amrap of
• 15 ttb
• 10 dl 115
• 5 snatches

From 9-15 Mark
• complete heaviest clean and jerk

WOD: Fri Dec 15

STRENGTH: squat clean
• 3x2 @ 70
• 3x2 @ 75
• 3x2 @ 80
• 2x2 @ 85

CONDITIONING: for as long as possible complete the following
• 10 ohs 95/65
• 10 ctb pull ups

• 12 ohs
• 12 ctb

• 14 ohs
• 14 ctb

• 16 ohs
• 16 ctb

Continue like this until the reps cannont be completed
within the 3 minutes

WOD: Thurs Dec 14

3x3 you choose the weight
2x3 you choose the weight
1x3 you choose the weight
1x2 you choose the weight

CONDITIONING: Once for time
•55 deadlifts 225/135
•55 wall balls
•55 hspu