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Saturday 12.21.2019

POSTED ON December 20, 2019

Saturday | 12.21.2019

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Warm Up:
5 empty bar muscle snatch
5 overhead squats
5 power snatch
X3
 
Team Metcon Team of 3
*only 2 partners working on the power snatch and box jumps, partner 3 is on the air bike.
*Must complete 10 rounds of total work + 250 cal air bike
 
RX (Level 1)
20min time cap
8 Power Snatch 135/95
12 box jumps 24/20in
Intermedite (Level 2)
8 Power Snatch 115/85
12 box jumps 24/20in
 
Beginner (Level 3)
8 Power Snatch 95/65
12 box jumps 20/16in
 
Cool Down:
3 rounds for quality
20 Alt. Bird Dogs
15 weighted hollow rocks

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