03/10/14

A) Pulls
Pause snatch grip deadlifts, 10 minutes to practice and get your weight ready for…

B) EMOM 12
Power snatch + squat snatch + overhead squat

(perfect reps only – no press outs, no muscle snatches – a squat snatch is not a power snatch into an overhead squat – make sure that bar makes contact with your hips on every snatch – perfect reps only!)

C) Metcon*
10 unbroken double unders
50 goblet squats
20 unbroken double unders
40 wall balls
30 unbroken double unders
30 kb swings
40 unbroken double unders
20 burpees
50 unbroken double unders
10 muscle ups

*2 minute amrap, 30 second rest – 4 minute amrap, 60 second rest – 10 minute amrap – start at the beginning each time




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