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Hey, remember Weightlifting? You know… The sport that Jared Fleming broke the American Record in, and where his dad – “The” Dave Fleming – just coached the Pan Am team? Yes, that one. Maybe you should go to an Outlaw Barbell Camp and have them coach you.

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WOD 160615:

BBG

7X1 Power Snatch from blocks (just above knee) – work to a heavy single for the day, rest as needed

Skill

4 rounds at a moderately easy pace of:

10 Narrow Grip (hands as close as possible) OHS 95/65#
10 Strict Ring Dips + 3 count pause at lockout
10 Strict TTB
10 Ring Rows (feet even with rings) + 3 count pause at top of pull (chest even with rings)

Conditioning

7 rounds of:

20 Front Rack BB Weighted Box Stepups (alternating) 75/55# 24/20″
12 Hang Power Snatches 75/55#

Rest 1:00 between rounds