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WOD - Wednesday, 2/21/2018

WU.
With an empty bar or PVC
4 Hang snatch pulls
4 Hang power snatches
4 Behind-the-neck snatch grip push jerks
4 Power Snatches (mid-shin)
x 3

A. Strength: Power Snatches (12:00)
5 minutes to work up to working weight
EMOTM 7
3 T&G Power snatches (135/95) + 5 Burpees (AFAP)

This weight should be a weight the athlete can maintain quick, unbroken, T&G sets throughout the entire EMOTM.

This is meant to be fast and smooth - not a heavy struggle.

B. Conditioning:
For time:
15 Power Snatches (95/75)
20 Burpee Box Jump Overs (new standard)
25 Wallballs
400m run
25 Wallballs
20 Burpees Box Jump Overs (new standard)
15 Power snatches (95/75)

Time Cap: 16 miuntes
 

Extra Credit: Planks (9 minutes)
5 x
1 min on / 1 min off.
Add weight if able
 

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