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12/8/15 Comp

8
Dec

12/8/15 Comp

Competition Class:

Strength:
14 min EMOM

Start at 60% of 1rm SNATCH , add weight each round, if failure occurs drop down 5-10lbs

Even minute: 3 TNG power snatches

Odd min: 15 jumping air squats

Strength:
3-2-2-1-1 snatch balance (working up to AHAP)

Metcon:

4 rounds

10 hang squat snatch (135/95)
15 hspu
20 Russian kb swings (70/53) (ladies can try 70)
Rest 1 min

Conditioning:
3x 750 row @ 90-95%
Rest 2min

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