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Workout of the day

3 rounds for time of:
500-meter row
21 hang power snatches
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W: 55lb
M: 75lb

Todays workout is a couplet with two similar exercises. The rows are short and should be close to a sprint. The snatches are moderate in volume but light in load and should be done close to unbroken in the early rounds or with one break as needed. These two exercises use a lot of similar muscle groups but in different ways. Expect a great cardio and stamina workout. Newer athlete's should reduce the reps of the snatches or load as needed. If the row takes longer than 3-minutes, consider reducing the distance as well. Sub a run for the row if at home without this equipment. A dumbbell, water-jug, or backpack is a great option at home for the snatches. More reps can be used if the load is light. 

At Home

3 rounds of:
400-meter run
26 alternating hang power snatches, with a backpack

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