Warm up

3 rounds- 

10x shoulder dislocates

10x press ups

30sec squat hold

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OH Squat

5 x 3

*3sec pause at the bottom  

Building to a 3 rep max  

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WOD

1 min AMRAP

Russian KB Swings 24/16kg

30 x Snatch 60/40kg

1 min AMRAP

American KB Swings 24/16kg

 

3-2-1 GO!!! 

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