022414

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022414

022414

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1. EMOM 12 – 2 Power snatch + 2 Overhead squat

2. Ring dips – 3 x max reps; rest 2:00

3. Double unders – 3 x max reps; rest 2:00

notes:
1. keep the weight moderate to light focusing on speed and efficient bar path
2. Intermediate and beginners may use bands for assistance on static or box dips but NO kipping
#2 & #3 are not supersets. Perform all 3 sets of ring dips with 2 minutes of rest between before moving on to the double unders.

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