ADVANCED
A1. Squat Snatch
In 7′ find 1RM
2′ rest
A2. 7′ EMOM of
1 Squat Snatch @90% of A1
B. For Time
30 Bar Muscle Up
every minute 5 Burpees, start with the burpees
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INTERMEDIATE
A1. Squat Snatch
In 7′ find 1RM
2′ rest
A2. 7′ EMOM of
1 Squat Snatch @90% of A1
B. For Time
30 Strict Chest to Bar
every minute 5 Burpees, start with the burpees
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BEGINNER
A. Skill
Squat Snatch
B. For Time
30 Banded Pull Up
every minute 5 Burpees, start with the burpees
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Time Cap: 12′