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Golden Nugget

Perpetual Fitness – CrossFit


2 Hang Power Snatch + 1 Hang Full Snatch

5 Sets every 2min

*Pause at the hang for 3 seconds

*No prescribed weight (go to a

manageable weight)
Today we are working on cycling through snatches, however we will also have a 3 second pause at the hang position prior to each rep. Your goal is to climb to a heavy set, working on being as efficient with the barbell as possible, both on the way up as well as the return. There is no prescribed weight; we will warm-up to our first working set and then climb from there.


Metcon (AMRAP – Reps)

6 Minutes

30 MB Sit-ups (20/14)

20 TTB

ME Overhead Squats (135/95)
Our metcon today is focused heavily on the midline. We are combining weighted (med ball( sit-ups and toes-to-bar. We are pairing these together to increase the difficulty of the ME OHS in the remainder of the time. Although our midline will be fatigued, we want to look at maintaining small manageable sets of TTB so we aren’t totally burnt by the time we approach the barbell!


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