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A. Snatch – 5×2 from mid-thigh hang. These shouldn’t be maximal, so don’t go too heavy. We are working on speed getting under the bar.

B. Overhead squat – 3×3@approx. 75%.

C. 10 minute AMRAP of:

15 wall balls (20/14 lbs)

10 ring rows or strict pull-ups

15 abmat sit-ups (may be scaled up to knees-to-elbows if you like).

Compare to Nov 8 2014.