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WOD for 100316

2
Oct

WOD for 100316

Segment 1:
Snatch
1×2 at 60%, – pause in the bottom for 10 seconds on both reps
1×2 at 70%, – pause in the bottom for 7 seconds on both reps
3×3 at 75% – pause in the bottom of the first rep for 3 seconds

Segment 2:
Run 400m
21 Squat Snatch (95/65)
Run 300m
15 Squat Snatch
Run 200m
9 Squat Snatch

Segment 3:
3 Rounds:
100 Double unders
1 minute rest between sets