20190302

Weightlifting:

Snatch

8 Power Snatches Every :90 for 4 Rounds @50% of 1rm Power Snatch

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Clean

6 Power Cleans EMOM for 6 Rounds @ 50% of 1rm Clean

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Back Squat

4x6@70%

*2 Minutes between sets

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Crossfit:

Mercury

Teams of 3

AMRAP 25:

12/9 Calorie Assault Bike

12 Kettlebell Swings (53/35)

9 Burpees

Complete full rounds before switching

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Comp:

Mercury

25 Barbell-Facing Burpees

15-12-9 (Females 12-9-6)

Row Calories

Assault Bike Calories

25 Kipping Handstand Pushups

15-12-9 (Females 12-9-6)

Row Calories

Assault Bike Calories

25 Barbell-Facing Burpees

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