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A) Strength: 

Hang Power Snatch (5 x 4) 

- Rest 90s between working sets

- Add weight each set

Beginners: Snatch Grip RDL (5 x 5) 

- Rest 90s between working sets

B) WOD: (20 Min Cap) 

“Tunnel Vision”

4 RFT:

21 Wall ball shots (20/14)

15 Lateral Burpees over the Bar

9 Overhead Squats (135/95)

Weight Scaling Options = 115/75, 95/65, 75/55

- OR -

4 RFT:

15 Wall Ball Shots (10/8)

10 Burpees

5 Russian KBS (Moderate weight)

Rest 60s between rounds

C) Extra Credit: (5 Mins)

1a) Double DB Bent-over Rows (3 x 10-12) 

- Rest 60s

1b) Weighted Plank (3 x 30s) 

- Rest 60s