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Lift a Little - 5/6/23

15 mins: Establish 1 rep Max

· Snatch Practice

Or

· Clean Practice


EMOM 1 – 4 mins:

· 1 Snatch / Clean @ 70%

(2 Sec Pause Below Knees)


EMOM 4 – 8 mins:

· 1 Snatch / Clean @ 75%

(2 Sec Pause In Catch)


EMOM 8 – 12 mins:

· 1 Snatch / Clean

(No Pause – Speed & Power Under The Bar)


5 mins Rest


Group Finisher: Don’t Reset Machine

AFAP IN 3 mins: 3 Cal + 3 Burpee … 6 … 9 … 12 etc

2 mins Rest

AFAP IN 2 mins: 2 Cals + 2 Burpees … 4 … 6 … 8 etc

1 min Rest

AFAP in 1 min: 1 Cal + 1 Burpee … 2 … 3 … 4 etc

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