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April 23, 2015

Strength

Every 90 Seconds for 8 rounds

1 Squat Snatch

Start light and increase weight by a few pounds each round.

Perform 1 Squat Snatch every 90 seconds for a total of 8 rounds.  An appropriate weight to start with would likely be 60% or less for newer lifters. If you are still working on learning the basics or working on your mobility keep the load light and catch the bar in a power snatch with a partial squat but try to ride the bar down as deep as you can while under control.

WOD

With the clock set for 6 minutes

3 Minutes of Wall Ball Shots 20/14lbs 10/9′
3 Minutes Burpees

Workout notes: In both 3 minute periods record as many reps as possible and combine your score to get your total score.  Try to work as quickly as possible with as little rest as possible as your score is your total rep count through all 6 minutes but please avoid sacrificing your squat mechanics for a higher rep count! Your hip crease should be below the knee joint at the bottom of your squat and your knees should be tracking over your feet.

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