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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

Tuesday, 16 January 2018 00:00

20180116

Warm-up:
 With PVC:
15 Pass-throughs
15 Overhead Squat
15 Jumping Back Squats
15 Snatch Balance
 With Barbell:
10 Overhead Squat
10 Jumping Back Squats
10 Snatch Balance

Strength: 2 Overhead Squat + 1 Snatch Balance
*at 70%, 80%, and 90% of 1RM Snatch (Technique is more important than weight)

WOD:
9-6-3
Squat Snatch (105/63)
Burpee Box Jump (30/24)

Rest 3 Min

Repeat

15 Minute Time Cap

Scaling:
Squat/Power Snatch (75/43)

Burpee Box Jump (24/20)

Published in WODs

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