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09/15/2018

Warm Up

6 min AMRAP

- 5 barbell OHS

- 8 kip swings + 3 pull-ups

- 20 sec ankle mobility (each leg)

- 5 barbell squat snatches


Strength

- work to a technical 1RM snatch

*this should be roughly 90% of your true 1RM snatch*


Conditioning

Teams of 3 (I go, you go)

*one member of the team works through one full round and then you switch*

12 min AMRAP

- 10/8 cal assault bike

- 8 CTB pull-ups

- 6 snatches @ 115/80


4 min to complete

- 30 SA DB GTO @ 70/50

- rest remaining time


12 min AMRAP

- 10/8 cal row

- 50ft walking lunge @ 50/35

- 5 burpees

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