Strength/Skill

Dungeness

Power Snatch

3 Reps EMOM for 7 Minutes @ 55-65%

Perform all reps from the High Hang Position

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Octopi

Snatch

3 Reps EMOM for 7 Minutes @ 55-65%

Perform all reps from the High Hang Position

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WOD

Complete 3 Rounds, not for time:

Medicine Ball Sit-Ups x 10-15 Reps
Parralette Pass Throughs x 10 Reps
Strict Pull-ups x 5-10 Reps
Incline DB Bench Press, Neutral Grip x 10 Reps