SWOD: Snatch complex (20min to work up to a heavy complex) 1 snatch grip deadlift 1 hang power snatch 1 ohs WOD: Metcon (AMRAP - Rounds and Reps) 20 min AMRAP With a partner- share reps with partner as needed. One person working at a time 50 push ups 50 ghd med ball sit ups 20/14# thro the med ball to your partner 50 pull-ups 50 deadlifts 225/155 masters 155/105 50 cal row
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