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6.24.15

23
Jun

6.24.15

A.

WARM-UP

400m Run

2 Rounds of the following

10 Air Squats

10 Russian KBS

10 Lunges with a Twist

10 Lateral Lunges

STRENGTH/SKILL

FS/BS: 3 X 4/8 @ 94% of Monday’s weight

*4 FS followed immediately by 8 BS

METCON

9 MIN EMOM

15 T2B

10 Deadlifts 115/75

5 Snatches 115/75

*Try and beat your score from the open

EXTRA WORK

Gymanstic: 6 Min EMOM 6 Pull-ups with a AB Mat Sit-up

Olympic:Snatch Balance: 3 @ 60%, 3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85%

Mid Hang Snatch + OHS: 2+2 @ 60%, 2+2 @ 70%, 1+2 @ 75%, 1+2 @ 80%

CORE:

100 Hollow Rocks in the fewest sets possible

MOBILITY

2 Min Tricep Head Smash

2 Min Wrist Stretch

2 Min VMO Smash

B.

WARM-UP

Same as Group A

SKILL

Accumulate 3:00 In Handstand

8xME 4″ Deficit HSPU

METCON

Same as Group A

MOBILITY

Same as Group A

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