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Author: Crystal

Part 1

Build to a heavy hang snatch in 15 minutes

Part 2

District 9

36 hang power snatches (95/65lbs)

9 bar muscle-ups

Run 300m

27 shoulder to overhead (95/65lbs)

6 bar muscle-ups

Run 300m

18 hang power cleans(95/65lbs)

3 bar muscle-ups

Run 300m

Time cap: 18 minutes