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Friyahhh 12292023

Warmup


STRENGTH

Snatches power or squat


5 reps x 4 sets 60-70%

Does not have to be touch n go


WOD

RX

AMRAP 20 with a partner:

23 box jump-overs (20/24 in)

23 power snatches (65/95 lb)

23 overhead squats (65/95 lb)

23 knees-to-elbows

23-calorie Air Bike


Level 2

AMRAP 20 with a partner:

23 box jump-overs (20/24 in)

23 power snatches (55/75 lb)

23 overhead squats (55/75 lb)

23 knees-to-elbows

23-calorie Air Bike


Level 3

AMRAP 20 with a partner:

23 box step-overs (12/20 in)

23 hang power snatches (35/45 lb)

23 overhead squats (35/45 lb)

23 hanging knee raises

23-calorie Air Bike

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