6/19/19

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CrossFit Allegiance – CrossFit

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Weightlifting

Power Snatch

On the 2:00 x 5 Sets:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

Inside this complex, we are looking to hold onto the bar throughout. If we must drop the bar from overhead between snatches, quickly reset.

Set #1 – 60%

Set #2 – 65%

Set #3+4+5 – Build to a heavy complex.

Metcon

Bartender (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell – ADV RX 115/85

RX 95/65

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