WOD for Friday, 12/28/18

7
Jan

WOD for Friday, 12/28/18

Strength:

Snatch Complex: 2-2-2-2
1 Power Snatch
1 Hang Snatch – lower the bar to the knees, then Go!
1 Overhead Squat
If you don’t know your snatch 1RM, you can take 55-65% of your back squat weight and then take 65-70% of that number to find your starting weight for this workout.
Met-Con:
21-15-9
Dual Russian Swing 
Hand Release Push-Up
Wall Ball 
Run 400 meters between rounds
Stretch:
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