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Friday WOD 16-9-16

September 15th, 2016

Friday WOD 16-9-16

3.  Conditioning
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Bike
55 HSPU

+ Optional Extra’s in Open Gym

1.  Snatch
3×2 Hang Snatch Pull + Hang Squat Snatch at 65%
3×2 Hang Snatch Pull + Hang Squat Snatch at 70%

2.  Snatch Pull
3×2 Snatch Pull at 100% of best snatch – Pause 1″ off the ground, unlimited rest
2×2 Snatch Pull at 110% of best snatch – Pause 1″ off the ground, unlimited rest

4.  Stamina Conditioning
EMOMx10
Odd:  2 Pausing OHS (:10 at the bottom of each rep) , 95/65
Even:  10 TTB

Thank you: http://www.builtbybergeron.com/comptrain-programming/091416

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