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CFBH 9.1

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Snatch Skill Work:

A. Burgener Warmup

B. Snatch balance – 3 x 5
Min 1: 40%
Min 2: 50%
Min 3: 60%
Min 4: Rest

Snatch pull under – 3 x 3
Min 5: 40%
Min 6: 50%
Min 7: 60%
Min 8: Rest

TnG Sq. Snatch – 5 x 2
Min 9: 40%
Min 10: 50%
Min 11: 60%
Min 12: 65%
Min 13: 65%

“Girls of Summer”

“Amanda”
For Time: (12 mins)
9-7-5
Ring Muscle up
Sq. Snatch

C: 135/95 , RMU
P:115/80, 9/7/5 Pullup/Ring dip
Fit: 95/65 , 18/14/10 Ring row/Box dip

Accessory Work: (Optional)
10min AMRAP
100m Sled Sprints
(In groups of 2. You go I go style)
Men: 3 plates Female: 2 plates

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