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March 6, 2014

Strength

Power Clean 3-3-3-3-3-3-3

Start light and increase weight across the seven sets.  Touch and Go if you can but not required. Either way work on three reps in succession.  As the load gets heavier and the reps go up you should be dropping lower to receive the bar!

WOD

AMRAP in 8 Minutes of

2-4-6-8-10-12-14 …
Wall Ball Shots 20/14lbs 10/9′
Kettlebell Snatch 24/16kg

Off Ramp WOD

AMRAP in 8 Minutes of

2-4-6-8-10-12-14 …
Wall Ball Shots
Kettlebell Snatch

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