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1/12/15

11
Jan

1/12/15

Group Barbell Warm-Up

Barbell:
Every 90sec for 6min (5sets)
5 Touch and Go Power Snatch
Start at 50% of your 1RM and add weight each set until you cannot perform TNG. Then drop the weight, back and finish the rounds.

Strength:
Every 2:30min
Back Squat 3×3 @ 90%

WOD:
5min AMRAP
5 OHS (115/75) (Rx+ 135/95)*
5 Lateral Burpee Over Barbell

*These should be done Unbroken. Pick a weight that does not force you to drop the bar before 5 reps.