Every 90 seconds, for 12 minutes (8 sets):
Segment Snatch Pull (2 Reps)
Snatch Deadlift (pause at mid patella) and continue with full extension into shrug. Build over the course of 8 sets to a heavy double.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
6 Alternating Dumbbell Snatch (70/50lbs)
9 Burpees Over Dumbbell
12 Toes to Bar
Zoom Link for On Demand Class:
8AM Class (Mon-Fri):
Meeting ID: 371 461 013
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