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WOD - Wednesday, 1/23/2019

Warm-up
With a PVC or empty barbell
3 High Hang Muscle Snatches
1 OHS
3 Hang Power Snatches
1 Snatch Balance
3 Tall snatches
3 Snatches
x 3


Strength
Overhead Squat (1 x3)
Build toa heavy triple. From the floor. 1 [full] Snatch + 2 OHS
 

Metcon
Every 3:00 x 5 rounds
15 Double DB Snatches (35s/20s)
12 ring Dips (15 HR Push ups)
ME cal Row/Ski

1 minute rest between rounds

Record each round. Score will be total calories.


Extra Credit: Open Prep
Skill: DB Snatch (full)
Take up to 15 minutes to work on this skill.

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