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170815

Synergy Fitness – CrossFit

WOD

Hang Power Snatch (7 x 3; 7 sets of 3 reps)

These can start anywhere above the knee & below the hip.

Focus on technique & pulling yourself under the bar.

If you’re feeling good, build to a heavy triple without letting go of the bar… otherwise get to a moderate/challenging load and stay there .

Metcon (Time)

5 Rounds

30 double unders

8 power snatch (75lb/55lb/35lb)

8 Pull Ups

Rest 2 mins, then…

600m Run

RX+ 95/65lb Power snatch

Score is the total time including the 2 min rest.
Keep the arms relaxed and at your sides for the double unders to save your shoulders.

For the snatches, try a slightly more narrow grip so you don’t have to bend over as far to reach the ground and to make it easier to press out (if needed).

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