Strength:
A1. Snatch
3 sets X 2 reps@ 70%
2 sets X 2 reps @ 75%
A2. DB/KB Rows
5 sets of 6 reps per arm
Wod:
opens wod 13.1
17 minute amrap
40 burpees
30 power snatches
30 burpees
30 power snatches
20 burpees
30 power snatches
10 burpees
amrap power snatches
Male:
Level 1: 45, 75, 95, 115
Level 2: 75, 95, 135, 165
Level 3: 75, 135, 165, 210
Female:
Level 1: 35, 45, 55, 65
Level 2: 45, 65, 75, 85
Level 3: 45, 75, 100, 120
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