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January 30, 2014

Strength
Squat Snatch 3×1 ~ 80%

Work up to about 80% of your best and make 3 lifts at that weight.  Move up in small increments and be sure to record any misses you make on the way up.  Continue on up to a 1RM attempt if you have time and things are going well.

New lifters should work the complex Power Snatch + Overhead squat starting with a light weight and try to ride the barbell down into the bottom of the squat.   Move up in weight when you have the movement down.

WOD

10-1
Kettlebell Snatch 24/16kg
See The Lights Sit-ups 25/15lbs

Off Ramp WOD

10-1
Kettlebell Snatch
See The Lights Sit-ups

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