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A. Hang Snatch(above the knee)+ Overhead Squat – Heaviest for the day. Do not attempt the same weight more than 3 times. If you are new to CrossFit You will use this time to work on your technique.
B. Snatch – AMRAP :60 Sec@65-70% of above complex
C. WOD Choices
“Alpha”
21-15-9
Power Clean@115-135/80-95
Ring Dips

“Bravo”
21-15-9
Power Clean@115-135/80-95
Ring Push-Ups

“Charlie”
21-15-9
Power Clean@95-115/65-80
25-20-15
Push-Ups

“Delta”
AMRAP 10
20 Russian KBS
10 Push-Ups