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WOD - Saturday, 12/29/2018

Warm-up

3 RFQ, With an empty bar/PVC:
3 High Hang Snatch Pulls
3 Snatch High Pulls
3 Behind the neck (BTN) Snatch–grip Jerks
3 Hang Power Snatches
3 Power Snatches

 

Weightlifting

3 Position Power Snatch (1 x 1+1+1)

Build to a heavy complex of:
1 High hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch

 

Metcon

With a partner
EMOTM 20
10 KB Snatches (5/5) + ME Cal Row/Bike/Ski

Alternate 1 min on / 1 min rest with your partner (each partner gets 10:00 total).

Score is total cals as a team.

RX = 53/35

Alternate 1 min on / 1 min rest with your partner (each partner gets 10:00 total).

Score is total cals as a team.

Extra Credit

Midline
2 Rounds:
50 AbMat Sit-Ups
30 Back Extensions

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