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DIAMOND LIGHTNING

Perpetual Fitness – CrossFit

Weightlifting

12 minutes to build to a heavy single

PERFORMANCE:

Squat Snatch

FITNESS:

Power Snatch

HEALTH:

Clean (Squat or Power)

Snatch

Power Snatch

Clean

Metcon

Metcon (Time)

PERFORMANCE:

10-1:

Power Snatch (135/95) | (115/80) | (95/65)

*Complete 10m H.S. Walk (5m | 3m) Before Each Round*

FITNESS:

5 Rounds:

8 Power Snatch (95/65) | (75/55) | (65/45)

20m Piked Crawl (10m | 5m)

HEALTH:

4 Rounds:

8 Power Cleans (95/65) | (75/55) | (65/45)

20m Bear Crawl (10m | 5m)

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