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Alexis Grove at Roseville CrossFit

**Monday, the 4th of July 9am class only!

Workout of the day for 8am, Saturday, July 2nd, 2016:
10 minute*:
Tall Snatch + High Hang Snatch + Mid-Thigh Snatch

*Build each set.

EMOM Hang Squat Snatch*
4 x 4 @ 55% 1RM
4 x 3 @ 65% 1RM
4 x 2 @ 75% 1RM
4 x 1 @ 85-90% 1RM

*1 minute rest in-between sets. Begin with the smallest dip necessary to complete the lift. Increase the dip when more distance is needed to build speed. Positions trump strength!

Workout of the day for 9am, Saturday, July 2nd, 2016:

“Grelen”

30 Clean & Jerk 135/95-lb

Immediately followed by:

3 Rounds:
400M run
21 KB Swing
12 Pull-Up