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Wednesday, February 21, 2024


A. Every 75 seconds x8 sets

1 Snatch Pull

1 Power Snatch

1 Hang Power Snatch

-building load from 95#/65# to a tough complex for the day

B. 3 rounds for time

Run 400m

12 Power Snatches @ 95#/65#

15 pull-ups or 15 ring rows


Essentials

A. EMOM 12 min

     min 1: 6-8/leg goblet reverse lunges

     min 2: AMRAP ring rows in 30 sec

     min 3: FLR X 45sec

B. For time

     30-20-10

     V-ups

     SA DB thrusters

     Run 200m after each set or 20 shuttle runs

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