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Monday, July 26, 2021


Take 15 minutes to complete

A. Power Snatch

x3 @ 80%

x2 @ 85%

3x1 @ 90%+

B. Slow to knee snatch pull

3x3 @ 100% of 1RM

+

C. 7 rounds for time

7 Thrusters @ 75#/55#

7 burpees

7 Power Snatches @ 75#/55#

7 box-jumps 24"/20"

*14 min time cap

Masters

A. Row 1 min; rest 1 min x 5 sets; same number of calories each set

B1. Pendlay row @ 20X1 x 10

B2. SA DB bench press @ 20X1 x 10/arm

B3. Supine leg raise @ 50X1 x 10

X 3sets

C. 3 rounds for time

AB 10 calories

15 push press

20 squats

25 sit-ups

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