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Wednesday 10/30/13


Wednesday 10/30/13

Metcon: 8min AMRAP

run 200m

10 KBS 16/24kg

8 SDHP’s 16/24kg

6 goblet squats 16/24kg


Skill: 3 position snatch 55/75  *this is technic work, it is not meant to be fast or heavy…scale as needed

5 sets of the following sequence. Rest as needed between sets

3 from the hip, 2 from the hang, 1 from the floor


Strength: back squat

4 sets x 8 reps across

*meaning, keep same weight for all 4 sets. Weights should be somewhere in the 60-70% range