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SWOLE
10 Rounds - EMOTM
1 Snatch Complex* (95 / 55)
1 Groiner + Air Squat
1 Complex = Snatch Grip DL + Hang Power Snatch + OH Squat
Skill Prep - 6 Minutes
Set yourself up for deadlifts & DB/KB Press
WOD
100m Sprint
30 Deadlifts (185 / 135)
30 Kneeling DB/KB Curl + Press (80 / 40)
200m Sprint
20 Deadlifts
20 Kneeling DB/KB Curl + Press
400m Sprint
10 Deadlifts
10 Kneeling Curl + Press
10 Rounds - EMOTM
1 Snatch Complex* (95 / 55)
1 Groiner + Air Squat
1 Complex = Snatch Grip DL + Hang Power Snatch + OH Squat
Skill Prep - 6 Minutes
Set yourself up for deadlifts & DB/KB Press
WOD
100m Sprint
30 Deadlifts (185 / 135)
30 Kneeling DB/KB Curl + Press (80 / 40)
200m Sprint
20 Deadlifts
20 Kneeling DB/KB Curl + Press
400m Sprint
10 Deadlifts
10 Kneeling Curl + Press
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