6-16-13

Warmup

7 Minute Warmup AMRAP

5 KB swings

10 sit-ups 

5 Dead lifts @ light weight OR 30-40% of 1RM

 

Strength

EMOM

1 Dead lift @ 90% of 1 RM

 

WOD

21-15-9

Dumbbell Snatch Right Arm 50/25

Dumbbell Snatch Left Arm 50/25

Pull-up

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