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March 23, 2015

Skill
Hang Squat Snatch
1-1-1-1-1

Work up to a strong effort Hang Squat Snatch.  Warm up by working through a hang power snatch and and overhead squat complex with an empty barbell or PVC.  Start by attempting to slowly ride the bar down into the overhead squat and pick up speed as you warm up.  If your mobility allowing a full depth overhead squat, stick with a power or split snatch today.

WOD
AMRAP in 12 Minutes
15 Push-Ups
15 Two Arm Dumbell Front Squat 45/30lbs
200M Run

Workout notes: Remember not to get stuck in a rut with your push-ups if you are scaling! Push-ups can be scaled up or down.  If you perform the entire workout with unbroken push-ups then it’s time to step it up next time, that might meen going from your knees or kicking up into plank and working through each round in small sets.  The squats will be performed with a dumbbell in each hand.  Remember that placing the dumbbells over your shoulder might force you to keep your torso more upright and make it a bit tougher to keep your feet flat.  Keep your movement clean and keep your heels on the ground!

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