Wednesday 111815

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Someone came in strong and focused tonight! Ahmad…

BBGYMNASTICS:
2 Snatch High Pull + 2 Snatches: 6X2 @70%
*Perform high pulls & snatches without dropping the bar. You may drop between reps.

STRENGTH:
Press – 4×8 @ 60%-70%

METCON A: Benchmark Wednesday
‘Elizabeth’
21-15-9
Clean (135/95)
Ring Dips

METCON B:
AMRAP 12 minutes
30 OHS (95/65)
20 Pull-ups
10 Box-jumps (30/24)

ENDURANCE WORK:
8 Rounds
200m Run (Sprints)
*Rest 1:1

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