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Essentials:
A.
7 Sets
Segmented Power Snatch x 2 reps empty Barbell
Pause Above Knee for 3sec
On the 90 sec Marks

B.
6 min AMRAP
Row x 200 meters
Run x 200 meters
Ball Slam x 20 reps
-Rest 1min-
6 min AMRAP
Burpee x 10 reps
Single Unders x 30 reps
Incline Push Up x 10 reps
Single Unders x 30 reps
-Rest 1min-
6 min AMRAP
Alternating Dumbbell Snatch x 10 reps
Box Jump x 15 reps
Wall ball x 20 reps

Fitness:
A.
7 Sets
Segmented Power Snatch x 2 reps 65-70%
Pause Above Knee for 3sec
On the 90 sec Marks

B.
6 min AMRAP
Row x 200 meters
Run x 200 meters
Ball Slam x 20 reps 35/25
-Rest 1min-
6 min AMRAP
Burpee x 10 reps
Double Unders x 30 reps
Ring Push Up x 10 reps
Double Unders x 30 reps
-Rest 1min-
6 min AMRAP
Alternating Dumbbell Snatch x 10 reps 50/35
Box Jump x 15 reps 30/24
Wall ball x 20 reps 20/14

Performance:
A.
7 Sets
Segmented Power Snatch x 2 reps 65-70%
Pause Above Knee for 3sec
On the 90 sec Marks

B.
6 min AMRAP
Row x 200 meters
Run x 200 meters
Ski x 200 meters
-Rest 2min-
6 min AMRAP
Burpee x 10 reps
Double Unders x 30 reps
Ring Push Up x 10 reps
Double Unders x 30 reps
-Rest 2min-
6 min AMRAP
Alternating Dumbbell Snatch x 10 reps 70/50
Box Jump x 15 reps 30/24
Wall ball x 20 reps 20/14

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FIND US AT
4260 Creek Park Drive, Suite B
Suwanee, GA 30024

(470) 436-8861

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