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Friday Jan 12th WOD


Strength: Snatch complex

These should be done as a complex every 2 minutes for 10 rounds (20 min)

1 Below Knee Snatch + 1 Above Knee Hang Snatch

For the first rep, You will deadlift the bar up with a snatch grip to top of the deadlift position, then you will perform rep #1 with the bar starting right below the knee and go into a full snatch. Then you will perform rep #2 with the bar starting right above the knee and go into a full snatch then rest for 2min. Increase weight each round and complete for 10 rds.

Conditioning: 10min AMrAP

3 Kettlebell Swings, 3 Box Jump Overs, 3 sit ups 6 Kettlebell Swings, 6 Box Jump Overs, 6 sit ups 9 Kettlebell Swings, 9 Box Jump Overs, sit ups

Kettlebell: (53/35) Box Jump Overs (24/20)


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