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September 6, 2013

1) Spend 15 min working up to a heavy snatch.

This is heavy for today and is not scheduled to be a PR. If you get a PR then great. If not, it’s ok.

2) EMOM for 5 rounds attempt 2 snatches at 70% of weight from part 1. Then for the next 2 minutes complete as many reps as possible.

Score is total reps. Only 2 attempts can be made on the minute.

3) Front Squat
5 reps @ 80%
3 reps @ 85 – 90%
1 rep @ 90 – 95%

4) Every 5 minutes, row 500m for 5 rounds.

Do not pace these rounds. Go all out on the first one then do your best to stay close to that pace on the next 4.

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