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A. Snatch + Hang Snatch below the knee – 1+2 x 4; 70-75%, If you did this last week and felt good, go up in weight by 5#. If you are still working on perfecting the technique of your snatch and clean don’t worry about the rep schemes or percentages here, just use this time to practice technique and go by feel.
B. Clean – 3-3-3; 75-80%, not touch n go
If you are still working on perfecting the technique of your snatch and clean don’t worry about the rep schemes or percentages here, just use this time to practice technique and go by feel.
C. WOD choices:

There is a 9 min cap for “Alpha” and “Bravo” so make sure to choose your weight wisely 🙂

“Alpha”
5-4-3-2-1
Snatch@135/95
15-12-9-6-3
Burpees

“Bravo”
5-4-3-2-1
Snatch@95-115/65-80
15-12-9-6-3
burpees

“Charlie”
AMRAP 8
6 Snatch@65-75/45-55
8 burpees

“Delta”
AMRAP 8
10 overhead squats@comfortable weight
8 burpees