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Workout of the Day:

A. 4 Rounds Moving with Purpose (NFT)
Muscle Up x1-3 Reps (or strict pull ups or dips)
CGBP x10 Reps

B. 8 Rounds, 1min Rest
10 Goblet Squat
10 Jump Squats (jump high)

Competition:

A. Snatch
Snatch Pull + Snatch 5 x 1.1

B. Squat
Front Squat 3 @ 60%,  3 @ 70%,  2 x 3 @ 75% , 3 x 2 @80%

C. Condtioning
For Time: (including rest)
21-15-9
KBS 70/53
Lateral Burpee of Empty BB
Rest 2 Minutes
15-12-9
KBS
Lateral Burpee Over BB