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Components

Tall Snatch High Pull ...

Hang Snatch Pull + Mu ...

Power clean + hang sq ...

Front Squat

Metcon

8-23-18

3 x NFT
10 banded facepulls
10 stride crossover jumps
15 seconds supine grip hang from rig

A: Tall Snatch High Pull + Tall Muscle Snatch + Muscle Snatch (5 x 1+1)

B: Hang Snatch Pull + Muscle Snatch (2x2+3 55% 2x2+2 60%)

C: Power clean + hang squat clean

2x1 60% 1x1 70% 1x1 80% 3x1 85-90%
*%'s of last week’s Power Clean + Squat Clean Max

D: Front Squat (2x2 70% 2x2 80% 2x2 85%)

Front Squat

Metcon (Time)

7 rounds
10/7 calories AB
10 burpees
1 legless rope climb

Metcon (6 Rounds for time)

2 x 200 meter run
rest 90 seconds
2 x 400 meter run
rest 2 minutes
2 x 1000 meter run
rest 3 minutes

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