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February 11, 2017

WOD 

AMRAP in 8 Minutes
20 Alternating Dumbbell Snatches 50/35lb
10 Front Rack Lunges 95/65lb

Rest 2 minutes

AMRAP in 10 Minutes
12 Power Cleans 95/65lb
8 Burpees over the bar

Workout Notes: Today we have two AMRAP’s on the menu. The first one is shorter and will involve dumbbell snatches and front rack lunge steps.  You will be alternating every rep for the dumbbell snatches and returning the dumbbell to the ground between each rep.  The front rack lunge will likely be the more difficult movement for most people during this workout so choose your weight wisely.  Make sure to try several steps before the workout starts.  Focus on keeping your elbows and chest upright as you step forward to tap your back knee to the ground, keep your midline tight and push back hard to bring your feet back together to complete the rep.  At the 8 minute mark you will have two minutes to rest and do your best to recover before the next AMRAP.  Ideally you will be using the same weight for both workouts so your lunge weight will become your power clean weight.  The weight here should be pretty light so that you can move through your 12 reps quickly and in a few sets.  The weights are meant to be light today so try to keep a fast pace through both workouts! You will have two separate scores today for your workouts.

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