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Thursday, March 30 2023

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Hang Power Snatch Build Up E2MOM

9 – 6 – 3 – 1 – 1 – 9

For Time: (22min cap)
12/9 Calorie Row or Bike or 200m Run
9 Hang Power Snatch
12 Wallball Sit-up 20/14lbs MRX 20/10lbs
1 Rope Climb 15′ MRX 10′
21/18 Calorie Row/Bike or 400m Run
9 Hang Power Snatch 115/75 RX+ 135/95

12 Wallball Sit-up 20/14lbs MRX 20/10lbs
2 Rope Climbs 15′ MRX 2-10’ or 1-15

33/27 Calorie Row/Bike or 600m Run
9 Hang Power Snatch 115/75 RX+ 135/95

12 Wallball Sit-ups 20/14lbs MRX 20/10lbs
3 Rope Climbs 15′ MRX 3-10’ or 2-15’’

Barbell Weights = 115/75lbs RX+ 135/95 MRX 95/65lbs

Core & Snatch Development

24 Right Knee to Left Elbow Plank Tucks

24 Barbell or PVC Sotts Press (snatch grip)

24 Left Knee to Right Elbow Plank Tucks

24 Evil Wheels
24 One Arm KB/DB Snatch (12ea)

YOGA IS CANCELED TODAY.

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