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August 28, 2017

Warm Up

Band flossing on the rig

10 Band Pull aparts

10m walk Hip Flexion walk with a band

Burgener Warm Up

Snatch progression


A) Hang snatch + Hang snatch below the knee

1.1 - Emom 12 min - building load,


B) 3 Attempts at 80%1rm of Ring Dips

-no more than 1 min b/w attemts


C) 15 min AMRAP

Run 400m

20 lunges

Row 500m

10 DB snatch - 50/35#


C) Cool Down

Foam Roll out

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