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Oreo Cookie


Oreo Cookie

We begin this week with overhead squats to help build our snatch. Having a strong OHS will help when catching weight at the bottom of your snatch and give you the confidence to stand it up. Pushing up on the bar is paramount for this squat to be successful so hold the position and let the position hold the weight.

Our metcon has 2 cardio bookends with thrusters and ring rows to fill the middle. Nothing like a little push/pull action to get everything involved and primed for 18.3 🙂


Overhead Squat: 5-5-3-1-1 at 50% – 90% respectively


For Time:
500m Row
Thrusters (95/65)
Ring Rows
400m Run

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