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FRIDAY 6.16.2017

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STRONG
Warm-up
Snatch Warm
3 snatch pulls from floor
3 snatch high pulls
3 muscle snatch
3 behind neck press
3 overhead squat
3 power snatch
3 squat snatch

Once through with empty bar.
Weightlifting
Snatch
Warm up to 80% of 1RM

Then with 80% 3 sets of 1 rep

FULL SQUAT SNATCH
Weightlifting
Clean and Jerk
Warm up to and build up to 80%

Then

3 sets of 1 rep @ 80%

Full Squat + Split
METCON-BURN
STRENGTH
EMOM for 10 rounds:

5 HSPU + 5 Pull Ups

Kipping is ok for both
MetCon
Choose only 1 of the following WODs and complete it.
Grace
For Time:
30 Clean and Jerks, 135# / 95#
or
Isabel
For Time:  30 Snatches, 135# / 95#