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07.26.2013 [friday]

Skills & Drills:  30/20/30
                  banded squats x5x0
Oly:  Snatch Skills/Drills
      SNatch 9x1, Every :30, @ 75%
      C+J Skills/Drills
      C+J 9x1, Every :45, @ 75%
Max-Effort Lift: Deadlift
        Warm up: 10 @ bar
                 8-10 @ 45%
                 5-10 @ 65%
           Work: 5 @ 75%
                 3 @ 85%
                 1+ @ 95%
       Back-Off: 10 @ 50-60%
WOD: For 10:00
     Odd Minutes - 10 Front Rack Lunges
     Even Minutes - 25m Prowler Shuttle

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