2 - hang power snatch
2 - overhead squat
2 - hang squat snatch
Begin your first round with an empty bar. Increase weight each round as form and technique allow. Rest as needed between rounds. Maintain full depth for all squat reps or maintain weight until you can. Record heaviest weight used to complete the six rep complex. Practice today, perfect practice.
Warmup: 3 rounds
20 KB swing
15 ball slams
10 shoulder rollout - pvc
10 muscle snatch - pvc
10 overhead squat - pvc
5 hang squat snatch - pvc
AfterWOD: Coach's Choice
Friday's WOD will be the longest of 2016 so far. Please allow a little extra time or arrive 10 minutes early to complete your warmup.
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