07/23/13

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Strength

1)  15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3×5 Bent Over Row (straps should be used) – heaviest possible, rest 90 sec.

Conditioning

5 Rounds for time:
200m run
20 Wallballs