• Trigger/Warm-up/Mobilise/Activate
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  • 1a) High Hang Snatch (80% of your 1RM Snatch)
  • *4-4-4-4-4-4
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  • 1b) OR Rxit entrants…
  • WOW 3 – For the full description please see the following link:…
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  • then…
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  • 2) Complete the following work efforts:
  • 1. 500 m Airdyne OR Row for time (max effort – Record in books as benchmark!)
  • Score = Time
  • * Rest precisely 3 min
  • .
  • 2. 200 DU’s for time
  • Score = Time
  • * Rest precisely 2 min
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  • 3. Run 1 km for time
  • Score = Time
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image – Who needs an icebath when you have one of these to use in the winter. 10 Points for spotting Rodger in the pic.