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August 15, 2016

SESSION 1

Warm-up

Snatch sotts press 3x3 add weight over the sets

Snatch Balance 3x3

A. E2M8M Hang snatch + below knee snatch + snatch @75% 1rm 

E2M8M Hang snatch + below knee snatch + hang snatch @80%

EMOM10 Snatch @85%

B. 4 sets

Chest supported dumbbell row x 6 @30x2

Strict wtd dips x 8 @30x1

D. 3 min max cal AB

SESSION 2

A. E2M12M Back Squat x 6 @31X1

Work up to a heavy set of 6. Add weight from last week

B. EMOM10

Minute 1- Front rack reverse lunge x 7 ea leg Heavy!

Minute 2- AKBS x 12 70/53 

C. 5k Row

D. For Completion

120 GHDSU

120 Back extension

partition as needed

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