1) Find a 3RM Hang Power Snatch
2) Pause Speed BS (2 sec pause at bottom, no bounce, stand up as fast as possible): 10X2@60%, rest exactly 30 sec.
3) 7 minute AMRAP:
10 WBS
30 Dubs
4) Capacity:
10 minute row
10 minute air dyne
Run 1 mile
01/27/16
1) Find a 3RM Hang Power Snatch
2) Pause Speed BS (2 sec pause at bottom, no bounce, stand up as fast as possible): 10X2@60%, rest exactly 30 sec.
3) 7 minute AMRAP:
10 WBS
30 Dubs
4) Capacity:
10 minute row
10 minute air dyne
Run 1 mile
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