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Friday 11132014

Wendy.
Wendy.

Function:

A.) KB – swing + Snatch 4×3

-15min. then….

EMOM – 4 min.

10 Russian Swings (1.5/1)

and 3 burpees

B.) 12 min AMRAP

8 KB/DB snatch

12 Wallball

16 Sit-ups

Perform:

A.) (full) Snatch – 4×1 @ 75%

No longer than 15 min. then….

EMOM – 4 min.

5 Muscle snatches (65/35)

and 3 OHS

B.) 12 min AMRAP

8 Power snatch (95/65)

12 Wallball (20/14)

16 Sit-ups

Compete:

A.) Power snatch – 4×1 heavy

No longer than 15 min. then….

EMOM – 4 min.

5 Muscle snatches (95/55)

and 5 OHS

B.) 12 min AMRAP

8 Power snatch (115/85)

12 T2B

16 Wallball (20/14)

 

 

 

 

 

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