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WOD September 19, 2016 (Monday)

Tabata thrusters with bare barbell

Hang Squat Snatch 1-1-1-1-1

NOTES: Work up to a strong effort squat snatch today starting from the hang. Without designating a starting point for the hang we usually mean you should snatch deadlift the bar to pocket height and then bring the bar down above the knees before you complete the lift. We do this to reinforce pushing the knees back and working on the second pull. If you find that you are having trouble keeping the knees back try bringing the bar below the knees and really keep tension on those hamstrings!

FOR TIME, TIME CAP: 15 MINS
15-12-9-6-3
Burpee Box Jump 24/20″
Two Arm Kettlebell(24/16kg) or Dumbbell(45/30lb) thruster Workout notes: Be careful with this one! The rep range is low so we are looking at a sprint but make sure you have your legs under you before you start each box jump especially.

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