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Friday, July 8, 2022

A. 1 Slow to knee snatch pull + 1 Slow to knee power snatch + 1 Hang Power Snatch

Every 75 seconds x8 sets

-building load from 115#/75# to a  perfect set for the day

B. 5 minute AMRAP

    10 Wall ball 20#/14#

    3 Wall walks

    rest 2:00

   

    5 minute AMRAP

    10 HSPU or 10 DB s2oh

    6 Hang Power Snatches @ 115#/75#


Masters

A. Complete 3-4 sets:

    A1:seated Arnold press x 10

    A2: 20sec side plank/side

    A3: DB renegade row x 8-10/arm

B. 12 min amrap

     12 deadlifts

      9 front squats

      6 shoulder to overhead

      300m row

     

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