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  • REGULAR SCHEDULE TODAY!

2:00 Monostructural Movement
Then 10 min AMRAP:
:30 second Samson Stretch R/L
5 Overhead Squat w/ BARBELL (small weight is optional)
10 Sit-up
5 Good Mornings w/ BARBELL
10 Bent Over Rows w/ a 5 sec. pause at top w/ BARBELL

A. Squat Snatch EMOM
Minutes 1-4: 3 Position Squat Snatch (Start at pockets – 60% 1RM min 1, 62% min 2, 65% min 3, 67% min 4)
Min 5: Rest
Minutes 6-9: 2 Squat Snatches (70%, 72%, 75%, 77%)
Min 10: Rest
Min 11-14: 1 Squat Snatch (80%, 85%, 90%, 95%)

B. 15 Min AMRAP
50 Double Unders
10 KB Lateral Box Step Overs *
20 Plate G2O (45/35)
* https://m.youtube.com/watch?v=xkYlvrA2Wd8

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