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7.28.15

27
Jul

7.28.15

Warm-up

Coaches Discretion

Strength/Skill

10×1 Toe Nail Transition

4×4 Russian Dip on Boxes

4×4 Ring Pull-up

*Strict! If cannot perform Ring Pull-up strict then you have Ring Row. You can make these weighted if need be

METCON

3 Rounds

20 Push-ups

20 OH KB Squats (10 Each Arm)

200m Run

Extra Work

Gymastic: For Time 20 Rope Climbs

Olympic:

Drop Snatch: 4×3 @ 60%

Snatch no hook no feet: 2 @ 50%, 2 @ 55%, 2 @ 60%, 2 @ 65%, 1 @ 1%, 1 @ 75%

Snatch Pull: 2 @ 95%, 2 @ 100%, 2 @ 105%, 3×1 @ 110% sets

Core

3xME Weighted Plank Hold

Mobility

2 Min VMO Smash

2 Min Banded Hip Flexor

2 Min Thoracic Spine

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