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29th November 2018

WOD WOD, November 30, 2018

Snatches n Six Packs

3 Pos power Snatch (Weight)
Above knee
Below knee
Floor

15 Minute open cap

Build to a challenging load for the 3 position P/snatch

Only move up in weight if hitting clean / crisp / successful reps

No more then 6-7 sets required

Metcon (AMRAP – Rounds and Reps)
AMRAP in 10

16 x Ab mat Sit ups
14 x Box Jumps 24/20"
12 x KB or DB Deadlifts 20/12kg
10 x KB or DB Reverse lunges
8 x KB or DB Push Press

RX PLUS : 24/16kg – May need to use dumbells

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