March 13, 2017
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Intermediate
Strength:
Snatch complex – 6 Rounds
3 Snatch to bottom hold
3 Snatch balance
3 High hang snatch
Benchmark Workout: Fran
21 – 15 – 9
Thrusters
Pullups
Core:
5 Rounds –
30 second plank
30 second rest
Beginner
Strength:
Snatch complex – 6 Rounds
3 Snatch to bottom hold
3 Snatch balance
3 High hang snatch
Benchmark Workout: Fran
21 – 15 – 9
Thrusters
Inverted rows
Core:
5 Rounds –
30 second plank
30 second rest
