Bergener Warm-Up
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HANG SQUAT SNATCH COMPLEX
5 Sets:
1 Pausing* High-Hang Squat Snatch
1 Pausing* Hang Squat Snatch
1 High-Hang Squat Snactch
1 Hang Squat Snatch
*Pausing 1 sec at start and 1 sec at the catch.
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LITTLE FOOT
AMRAP in 12m:
25 D/U
9 TTB
25 D/U
9 Hang Squat Snatch (95/65)
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Ladick ~ (20 D/U & 75#) 4 Rnds + 49 Reps
Stan ~ (50 Singles / 85# HSC) ~ 4 Rnds + 6 HSC (-3 from 5 full rnds)
Pyan ~ (25 Speed Steps / 75# / Sit Ups) ~ 4 Rnds
tb ~ 5 Rnds + 20 D/U
1:45 / 4:28 / 7:00 / 9:36 / 11:45
1:45 / 2:43 / 2:32 / 2:36 / 2:09 ~ possibley should have shot for 1 rnd every 2:30... Not sure, but I may have been able to manage that...
9's were all UB... Rnd 3 & 4 were 15-10 for D/U's just to try to keep HR down
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