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28 May 2021

Warm-up: Coach’s Choice

Strength/Skill: Snatch (10 x 10 x 10 )

Use this time to work barbell cycling with light weight. Lift on a 3-minute clock.

WOD: Out and Back For Time (30 Minute Clock)
20 Snatch 75/55
40 Burpees
60 Slam Balls (30/20)
80 Ab Mat Sit ups
100 Double Unders
80 Ab Mat Sit Ups
60 Slam Balls (30/20)
40 Burpees
20 Snatches (75/55)

Teen/Masters RX: 20/15 slam ball and 55/35 barbell

Stimulus/Focus: This entire workout will tax your lungs.  Try to do big sets on the snatches, slam balls, and dubs–aim for 2-3 sets per movement if possible. Shoot for steady work on the burpees and ab mat sit ups–just don’t stop.

Cool Down: 400 Meter Run with Slam Ball from WO

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