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Wednesday 07.12.2017

POSTED ON July 11, 2017

Wednesday | 07.12.2017

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Performance Option
Every 2:00 for 6:00
High Hang Snatch X 2 @ 50-65%
Rest 1:00
Every 2:00 for 6:00
Hang Snatch X 1-2 @ 65-80%
Rest 1:00
Every 2:00 for 6:00
Snatch X 1 @ 80% +

WOD
AMRAP 9
3 Power Snatch 135/95
6 OHS 135/95
9 Lat over the bar burpees

Class Structure

0-15 Warm up
15-20 Explanation
20-45 Strength
45-60 WOD, clean up & cooldown

Fitness Option
4 Sets
Snatch grip RDL X 6
DB Press X 8 (each)
Farmers carry X 3 lengths

WOD
AMRAP 9
13 KB Swings
9 Goblet Squats
6 Burpees

Class Structure

0-15 Warm up
15-20 Explanation
20-45 Strength
45-60 WOD, clean up & cooldown

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