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 | Sat, Dec 14 2019 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Brendan W |
| METCON 12/14/19 | WARM UP 12/14/19 | 10AM WEIGHTLIFTING 12/14/19 |
METCON 12/14/19(Reps, Rx+, Rx2, Rx3) 4 min AMRAP: 6 Hang Clusters 12 Bar Facing Burpees THEN 10 minutes to establish: 3RM Hang Powerclean THEN 4 min AMRAP: 6 Hang Clusters 12 Bar Facing Burpees *Score is reps+heaviest weight combined! Tip: Consider going 85% on the first four minute AMRAP then go ALL out on the second four minutes. Load a solid warm up weight for your first hang powerclean attempt then build up from there! Brown Rx+: 115#/75# Purple Rx: 95#/65# Blue Rx2: 75#/55# Orange Rx3: 25#/15# DB Pair, Sub 10 Bar Facing Burpees Yellow MODWOD: 15#/10# DB Pair, Sub 10 Bodybuilders
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