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12.8.18 Saturday


Mob: SB Feet/Calves/Hip Flexors x2m + Ankle Walks x50y ea (Surprise)

2 rounds:

PVC Wall Facing OHD Squat x5

MB Box Jump x5

Calf Stretch x30s

X Band Walks x20y

Skill: Snatch Tech

1x5 PVC Oly W/U

1x5 BB Oly W/U

Full Snatch 3x2 (@ 50%, 60%, 65%)

8m EMOM

Min 1: 2 Full Snatch @ 70%

Min 2: 1 Full SNatch @ 75%

Min 3: 2 Full Snatch @ 70%

Min 4: 1 Full Snatch @ 75%

Min 5-8: 1 Full Snatch @ 80-90%

WOD: 10m AMRAP

30 DU

10 OHD Squat (95/65)

10 BOB

Post Strength: 3 sets

Rower Ham Curls x12-15

DB 1 Arm Row x10e

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