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Next warm up to a 1 RM snatch.
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Work Capacity: 5 Rounds - Complete AMRAP in 3 minutes of the following...
3x Power snatch (135/40kg)
6x push up
9x box jump (30in/24in)
*rest 1 minute between each 3 minute AMRAP
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Endurance: 20 rounds - 30 second max effort row, 30 seconds rest
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Core: 50x GHD sit ups (if capable) or flytraps.