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Snatch -
Build to a heavy
Clean and Jerk -
Build to a heavy
Skill work -
5 Ring Swings
5 Hip To Rings
3 Rounds
then
20 Second Top of ring hold
20 Second Bottom of ring dip holds
10 Ring Pull ups
3 Round
Workout -
10 Cals Row
10 Pull ups
10 Cals Bike
10 Ring Dips
12 Minute AMRAP