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Fitness:

A.) EMOM 15 min

1st min – 10 Russian swings

2nd min – 10 ball slams

3rd min – 3 cal Assault Bike

B.) 3 rounds

20 DB sntach (10L/10R)

20 walking lunges in place

Performance:

A.) 1 rep max Snatch

20 min time cap

Stop after 3 misses at the same weight

B.) “Isabel”

30 snatches for time (135/95)

Competitor:

A.) 1 rep max Snatch

20 min time cap

Stop after 3 misses at the same weight

B.) “Isabel”

30 snatches for time (135/95)

C1.) Bench press

Pyramid -8 reps 1st set, 6 reps 2nd set…

8-6-4-2-4-6-8

C2.) 5 bent over rows with barbel

–Results to Comments!