9/4

EMOTM 10 Minutes
2 Hang Squat Snatch
2 Muscle-ups/MU Transitions/Ring Dips/Push-ups

50 Wallballs (20/14 to 10ft)
50 1 arm DB Snatch (70/50)
50 DB Lunges (70/50) (1 DB)

EMOTM
Squat Snatch 65
1 MU pull first 4 rounds

Metcon:
First 20 DB Snatch at 45, the rest w/40
DB Lunges w/45
10:54

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8/9 @ Noon

Clean and Jerk
3-2-2-1-1-1

4 Rounds
7 Overhead Squats (115/80)
14 Pushups
21 DB Suitcase Lunges – 1 Arm (50/35)

Clean and Jerk
85-115-115-125-125-135(f… Blower since this has been my 1RM for a while now.)

Metcon:
9:ish w/75# OHS