S/S/S:

Back Squat – set 2-Rep Max

20 min time cap

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WOD:

12min AMRAP

-Snatch Complex (Power Snatch, Hang Snatch & Full Snatch) 75% of 1RM

-200m Run *

*if you miss an attempt during the Snatch Complex, the run becomes 400m run.

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So, the above means you can drop the bar in between the various snatch reps, but if you fail to make a rep during a complex, your run for that round goes from 200M to 400M

pic courtesy of CrossFit Games

So, the above would not be a lock out on a snatch.  A start of a river dance with 300# overhead, but not a lockout for snatch 🙂  Couldn’t help it.  But congrats to Rich Froning and the other members of CrossFit Mayhem, who took the Team division at the Central Regional this weekend.