Skill: Pull Up and HSPU
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ADVANCED
A. 7′ EMOM
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch @by feel
B. For Time
21 Chest to Bar
21 HSPU
400m Run
15 Chest to Bar
15 HSPU
400m Run
9 Chest to Bar
9 HSPU
400m Run
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INTERMEDIATE
A. 7′ EMOM
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch @by feel
B. For Time
21 Pull Up
21 AbMat HSPU
400m Run
15 Pull Up
15 AbMat HSPU
400m Run
9 Pull Up
9 AbMat HSPU
400m Run
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BEGINNER
A. 7′ EMOM
1 Power Snatch + 2 Overhead Squat @by feel
B. For Time
21 Banded Pull Up
21 Box HSPU
400m Run
15 Banded Pull Up
15 Box HSPU
400m Run
9 Banded Pull Up
9 Box HSPU
400m Run
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Time Cap: 20′