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WOD

CrossFit Outdoor


Skill: snatch
Then:

Every 30” * 5 rnds
3-5 high hang muscle snatch @bb or easy weight

REST 30”

Every 30” * 5 rnds
3-5 hang muscle snatch @bb or easy weight

rest 30’’

every 30” * 5 rnds
3-5 high hang power snatch @bb or easy weight

REST 30”

every 30” * 5 rnds
3-5 hang power snatch
@bb or easy weight

rest 2’

Find Heavy Complex:
3 HIGH HANG POWER SNATCH + 2 HANG POWER SNATCH
Time Cap 9’

WOD
AMRAP 10’
7 Back Squat @60/40

7 Burpees OTB





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