WOD:

1) Snatch: 1 Rep EMOTM x 20 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) AQAP:

75 Power Snatch 45/35

Extra Work:

3) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Add load if able.

4) Single Arm Dumbbell Row: 4 sets of 15/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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