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02.12.18

12
Feb

02.12.18

Warm Up:

Leg Reach x 16 reps (8 per leg)
Banded Tricep Stretch x 45 seconds per side
Bent Over DB Reverse Flies x 20 reps (use very light weight)

Then…

Two sets of:
Row x 300 meters
Hip Bridges with feet on a bench x 10 reps
Push-Ups x 15 reps

Skill: Push Press

2 sets of 6 reps @ 70%

1 set of 8 reps @ 65%

Snatch Warm up with empty barbell

5 snatch RDL

4 snatch pulls

3 snatch high pulls

2 power snatch

1 squat snatch

WOD

4:00 AMRAP

30 lateral burpees over the bar

remaining time is max reps of power snatch 75/55  45/35

4:00 Rest

4:00 AMRAP

20 lateral burpees over the bar

remaining time is max reps power snatch 95/65   75/55

4:00 Rest

4:00 AMRAP

10 lateral burpees over the bar

remaining time is max reps power snatch 135/95   95/65

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