Friday, August 10, 2018

Friday, August 10, 2018

(A) Warm Up - 0:00 - 15:00

2:00 Easy Row or Bike

2 Rounds:

10 Hollow Rocks

10 Back Ext.

10 PVC OHS

INTO…

1:00 Hard Row or Bike

10 Good Mornings

5 Dip + shrug

5 Dip + shrug high pull

3 Muscle Snatches

3 Snatch Grip Strict Press

3 Snatch Grip Push Press

3 Snatch Grip Push Jerks

3 OHS

(B) Snatch Complex #1 - @ 20:00 - 27:00

EMOM x 7:00

Snatch Pull

Hang Snatch High Pull

2 Hang Power Snatch

(C) Snatch Complex #2 - @ 28:00 - 37:00

EMOM x 9:00

Snatch Deadlift

Low-Hang Power Snatch

(D) “Hot Air”

For time:

25-20-15 Wall Ball

20-15-10 Cal Bike

15-10-5 Box Jump Overs

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