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Monday 17th December 2018

Snatch EMOM for 8 minutes (increase weight each minute):

Minutes 1-4 Hang Power Snatch + Power Snatch

Minutes 5-8 Power Snatch

Then spend the next 5 min attempting no more than 3 more lifts to find a 1RM Power Snatch

AMRAP in 12 min:

10 Power Snatch 50/35kg

20 Box Jumps 24/20”

30 Wall Balls 20/14lb

Extra Gains


7 x 30m prowler push (down and back)

30 sec rest after each round

Men 20kg Women unloaded

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