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Don’t forget to register for the Open. Registration will start on January 15.

Fitness:

A. DB BP 5-7 x 4 @ 31×1 rest 1-2 min
B1. Pendlay Row 5-7 x 3 @ 21×1 rest 30 sec
B2. Pullup/P-Pullup 4-5 x 3 @ 31×2 rest 30-45 sec
+
1 sled/prowler+ #50/30
150m row
7 Burpee
rest 2 min x 5

Competition:

3 rounds @ 85%
5 Burpee
10 Airsquat
250m row
+
3 TnG Power Snatch EMOM for 10 mins(+#5 from last week)
+
30 AD Sprint
12 kbs
5 Burpee
rest 3 min x 6