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2 Rounds

10 x Dislocations with stick
5 x sotts press with stick
5 x High knees jump

2 Rounds - with empty BB

5 x Snatch Deadlift
5 x Muscle snatch
5 x Snatch balance
5 x Power snatch w. 3 sec pause in catch
5 x OH Squat

A) Snatch Complex

E2MOM 12

2 x Hang Squat Snatch + 1 x OH Squat

Comment: Do some warm up sets and then build up in weight over the EMOM.

Then with this weight

EMOM 5

1 x Hang Squat Snatch w. 3 sec pause in bottom position

b) Deadlift

With 70-75% of you 1RM

5 sets of 3 reps deadlift w. 30 sec rest between sets

Comment: Do some warm up sets and then use 70-75 % of your 1RM.

c) WOD

4 Rounds

3 Wall walks
8 Power Cleans @25/35 Intermediate: @35/50

Rest 2 min

4 Rounds

6 Hang Clusters
10 Burpees over bar

TC: 20

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