8:30/9:30 am classes are cancelled today.

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8:30/9:30 am classes are cancelled today. Coach Justin is down and out with the flue.

Strength

A 1 set every 90 sec for 12 min ( 8 sets)

Snatch Pull + Hang Full Snatch + Full Snatch

F. Hang Power Snatch + Power Snatch + OHS

B 5 min EMOM

2 Full Snatch @70% of above (not touch and go)

F. 5 OHS at (moderate weight)

Conditioning

10 min AMRAP

10 1KB Front Rack KB Squat (5 per side) 53/35

10 Burpees

30 sec rest between sets

F. 10 Goblet squat + 5 Burpees

P. as written

S. 70/53 + 10 Burpee Box Jump Over