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WOD

WOD for 2/22

By CrossFitOmnia | In Uncategorized | on February 22, 2016

Warm Up with Bar:
– 4 x (1+1+1) Slow-Pull Snatch (5 sec to mid-thigh) + Power Snatch + Snatch Balance

A1. EMOM 6: (1+1+1) @70% of 1RM Snatch
– Snatch High-Pull + Hang Sq Snatch (below knee) + Sq Snatch
**1 Min Rest**
A2. EMOM 4:
– 4 Snatch Pulls (straight arms) @85%
**1 Min Rest**
A3. EMOM 3:
– 4 Halting Snatch DL (pause at knee) @80%

B1. AMRAP 4:
– 30 Lateral Burpees over bar
– With time remaining AMRAP Snatches (75/55)
**Rest 2:00**
B2. AMRAP 4:
– 20 Lateral Burpees over bar
– With time remaining AMRAP Snatches (135/95)
**Rest 2:00**
B3. AMRAP 4:
– 10 Lateral Burpees over bar
– With time remaining AMRAP Snatches (165/115)

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