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WOD - Thursday, 5/17/2018

WU.
With an empty bar or PVC
4 Hang snatch pulls
4 Hang power snatches
4 Snatch Balances
4 OHS
4 Snatches (mid-shin)
x 3

A. Strength: Snatch Tech Work (10:00)
5 x 1 Hang Power Snatch + 1 Snatch Balance + 1 OHS @60% of your 1RM snatch

B. Conditioning
Every 4:00 x 6 rounds (24:00)
Alternate rounds
ODD rounds: 500m Row
Even rounds: 400m Run

Record fastest/slowest times for both movements.

**if you missed yesterday's 1/2 Murph you can make it up during today's conditioner.**

Extra Credit: Core
3 RFQ
30 Strict T2B
15-45 GHD SUs
60 Ab-mat sit ups

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