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Snatch Complex (7/12/17)

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GROUP CLASS WORKOUT

Warm Up:
20 calorie machine
30 Russian kettlebell swings
15 PVC pass throughs
15 PVC good mornings
15 PVC overhead squats

Strength: Snatch (every 1:15)
Strength: 8×1 power snatch +  squat snatch
Technique: 8×3 power snatch

MetCon:
CrossFit:
Partner Workout
50 med ball slams (50#/30#) or 30 D-Ball cleans
20 overhead squats (95#/65#)
40 med ball slams or 20 D-Ball cleans
30 overhead squats
30 med ball slams or 10 D-Ball cleans
40 overhead squats
Adv: D-Ball cleans (150#/100#), overhead squats (135#/85#)

CrossFit Lean:
18 minute AMRAP
10 dumbbell step ups (30#/15#, 24″/20″)
15 calorie bike
20 air squats