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12/8/16 Comp

8
Dec

12/8/16 Comp

Competition Class

Barbell:
Snatch complex

Power snatch
Hang squat snatch
OHS
Snatch balance

**work to a max in 7-8 sets

Skill work
10 min EMOM
Even: 30-50ft hs walk
Odd: 1-2 Legless rope climbs

Metcon:
10 min ladder
3*-6*-9*-12*…etc
Strict Hspu (mod to kipping)
or reg push-ups
5-10-15-20-25…etc)

*3 Squat snatch @185/125

Rest 2 min

Finisher
6 min AMRAP
7 abmats
5 strict pull ups

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