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THURSDAY 151217

Warm-up:
Row 500m
10 burpees
15 leg swings
15 dislocates
15 oH squats with PVC
Spiderman crawl down
Bear crawl back
15 snatch grip behind neck presses PVC

Strength:
Take 15-20 minutes to build to today’s 1-RM Snatch

WoD:
For time…
5 Shoulder to Overhead (185/125 lbs)
10 Power Cleans (185/125 lbs)
15 Burpees Over the Barbell
600 Meter Run
15 Burpees Over the Barbell
10 Power Cleans
5 Shoulder to Overhead

Mobility:
Mash calves
Lax shoulders
Roll posterior 

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