Warm-up: Samson stretch, bear crawl 20′, 10 knees to elbows, forward arm circles, backwards arm circles, Burgener
Skill:Â Power Snatch/Muscle Snatch (the muscle snatch keeps the feet in the exact position so their is no time wasted resetting)
21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows
Crystal McReynolds 14:01 (75lbs, 14lb ball), Austin Malleolo 14:05, Carey Kepler 14:08 (75lbs, 14lb ball), JC Nessa 15:24, Kevin Montoya 15:34, Mat Frankel 16:24, Lance Cantu 17:11, Heather Bergeron 18:55 (85lbs, 16lb ball), Stacey Kroon 19:23 (85lbs, 16lb ball), Kristan Clever 19:47 (85lbs, 16lb ball), Laurie Galassi 19:48 (78lbs, 14lb ball), Mel Ockerby 19:49 (85lbs, 14lb ball).
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