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November 26, 2014

Row or run 500m 
CrossFit Warm Upx2

Dynamic Warm Up+Burgener Warm 

Burgener Warm Up (PVC)
Burgener Warm UP (BB)

Skill/Strength: Find a Heavy Snatch Complex 
Power Snatch + Squat Snatch 

Build as heavy as technique will allow, reps must be touch and go. 

WOD: 30 Snatch @75% of 1 RM Complex 
Reps must be performed as touch and go. 
Every time a rest is needed perform 2 Muscle Ups 

2 Pull Ups + 2 Dips/1 Muscle Up