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A. Tempo Back Squat Cluster – 1-1-1-1@65%; 6 Seconds down, 5 Second pause at Bottom, fast up
Try to put as much speed on the bar as possible on the way up, rest :15 Sec between each squat
B. Snatch – 1@65%, 1@70%, 1@75%, 1@80%, 1@85%, 1@75%
C. WOD choices:
Compare to http://wp.me/p2HHvk-VR
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