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Sunday April 19, 2015

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CrossFit
Competitive
Power Snatch (All Touch and Go reps, balance between quality and weight here)
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep every 0:30 x 5 min (80%)
*Percentages are suggestions based off of 1RM Snatch so you can have an idea how heavy to be.

Fitness
Every 5 minutes on the minute for 25 minutes
20 American Kettlebell swings
20 Jumping Pull ups

Weightlifting
Jerk Drills
10-15 minutes

Jerks
2 reps X5 Sets

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