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Crossfit:A) T2B/Hanging leg raises 3 x 5 ss Ring Dips/Dips 3 x 5 Rest 60s

B) Bent over rows 3 x 5 Rest 90s

C) 7 minutes, for form: 7 DB rows, left 7 DB hang power snatch, left 7 DB rows, right 7 DB hang power snatch, right

OLY: A) Snatch (3 stop) Preload the bar and hold for 3sec, 1st pull drawing bar back and hold at knee for 3sec, pass through transition and hold at mid hang for 3sec, perform a mid hang Snatch.

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