PRE:  8x1 Power Snatch (building up to 95% of 1 RM)

WOD:  "Tabata Style" 4 rounds at each station (:40/:20)

- Air Squats

- Ring Dips (Banded)

- Weighted Sit Ups (45/35/25)

- Calorie Row

*No rest between stations

POST:  100 Dual KB/DB Lunges

 

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