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301223

Barbell

*positional work
Alternate EMOM 12
*with 60-70% of 1 rep max Snatch
*scale percentage as needed

1st: Hang Power Snatch (above the knee) + Hang Power Snatch (below the knee) + Power Snatch (from the ground)
2nd: Hang Squat Snatch (above the knee) + Hang Squat Snatch (below the knee) + Squat Snatch (from the ground)

WOD
“I Go You Go”
Teams of 2
4 Sets For Time:
30 Dumbbell Box Step Ups (22.5/15 kg) (60/50 cm) (split)
30 Hang Alternating Dumbbell Clean and Jerks

-rest 1:1 between sets-

-2 sets for each partner-

Core:

3-4 Sets

1′ Min Plank Hold

30” sec Russian Twist

30” sec Rest

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