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warm-up

mobility

going over the single arm power snatch

Strength

overhead press

5-3-1-1

WOD

4 rounds of max effort

:60 sec single arm power snatches(alternating arms) 45-55 lb men/25-35 lb women

:50 sec row for distance

:40 sec pull-up, chin-up, jumping pull-up(any one, any round. your choice)

this is a max effort for each exercise. There is a one min rest between each effort.

get your numbers and post them!!