28/07/2018 – July 28, 2018


28/07/2018

Movement Prep
2 Rounds
100m Overhead plate carry
10 sumo squats
10 Oh squats

Strength & Conditioning
Snatch Balance (1,1,1,1)
1 Snatch balance
1 Oh squat
Squat Snatch (1,1,1,1)
1 Power Snatch
2 High hang squat snatch
Metcon (AMRAP – Rounds)
4 Rounds (3min amraps 1min rest)
2 Rounds
100m Wall ball run
12 Wall balls 9/6
12 DB cleans 20/15

2 Rounds
30 D/us
6 Kb snatches
6 Oh kb lunges 24/16
3 Pull ups
3 Knees to elbows

Accessories
15min AAB (HOLD M65-60RPM F 60-55RPM)

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