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Weightlifting
Snatch
*3-second pull from floor to knee on all reps*
Every 30 sec x 5: 1 Snatch at 60%
– rest 60 secs then –
Every 30 sec x 5: 1 Snatch at 65%
– rest 60 secs then –
Every 30 sec x 5: 1 Snatch at 70%
– rest 60 secs then –
Every 30 sec x 5: 1 Snatch at 75%
Record weight used for your 75% (last 5 reps)
WOD
“Royal Treatment”
For Time (12′ CAP – 9′ CHALLENGE):
30-20-10 reps of:
Hang DB Snatch (50/35)
DB Front Rack Alt. Step-Up
Once finished with all 60 reps: 200m Sprint
Notes:
-Switch arms as desired for both movements (alternate legs every rep on step-ups)
-Box or stacked plate height should be at mid-patella. Scale to a lower height if needed.