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Friday, July 7, 2017

6
Jul

Friday, July 7, 2017

VOD

9 One night the Lord spoke to Paul in a vision: “Do not be afraid; keep on speaking, do not be silent. 10 For I am with you, and no one is going to attack and harm you, because I have many people in this city.” Acts 18:9-10

Warm-up
Min 1-4
10 PVC pass throughs
5 PVC OHS
20 dubs or 40 singles

Min 4-8
5 barbell muscle snatch
5 barbell OHS
10 sit-ups

Min 8-12
5 hang power snatch
:30 hollow hold
5 pause squats

Strength
SNATCH
60%/3
65%/3
70%/3
(75%/3)2
WOD
3 RFT:
75 DU/150 singles
50 Air Squats
25 Calorie Row