wod#1
500m row
21 p-bar dips
500m row
15 dips
500m row
9 dips
time=8:01
wod#2
7x1 snatch from blocks (just below knee)
40kg/50/60/65/70/75pr/77.5(f)
wod#3
3 stop snatch pull 60/80/80/90kg
work up to 3rm power snatch 67.5kg pr
e.m.o.m for 10min- 3 power snatch @ 65kg
wod#4
5x3 front squat with 3 second pause at bottom
20/60/80/90/100kg
metcon:
5 rounds of
3 squat clean 90kg
10 toes to bar
30 double unders
time=13:13
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