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Friday, October 27, 2023


A. 1 Snatch pull + 1 Power Snatch

Every 45 seconds x10 sets

-building load every 2 sets from 95#/65# + 

For time 

B. 18-15-12-9-6-3

Power Snatches

30-27-24-21-18-15

Ab mat sit-ups

*weight increases every 2 rounds on PS

95#/65#-115#/75#-135#/95#


Masters

A. EMOM 12 min

     Min 1: AMRAP shuttle runs in 45 sec; 25’ increments

     Min 2: 15-20 abmat sit-ups or 10-15 ghd sit-ups

     Min 3: 1

B. AMRAP 12 min

    8 single DB step ups

    4 DB Curtis Ps

    200m row

1 Curtis P= 1 DB hang squat clean + 1 DB Front rack right forward lunge + 1 DB front rack left forward lunge + 1 shoulder to overhead

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