warm-up
450m run
then…
4 knee jumps
4 spider-mans
4 pass throughs
WOD
EMOM 10
3 thrusters
3 STRICT pull ups
*athletes choose weight and may ascend
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Olympic
-Snatch Complex
1 power snatch
+
1 squat snatch
+
1 snatch balance
ascend to a heavy complex
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