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7X2 First Pull + Hang Snatch – heaviest possible, rest 60 sec.

Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees)

-then-

3 rounds for total working time of:

Run 400m
25 Wall Balls 20/14#

*Rest 1 minute after the first round, and rest 2 minutes after the second round.