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9.22.15

21
Sep

9.22.15

Warm-up

Coaches Choice

Strength/Skill

10 Min EMOM

Odd: 3 High Hang Snatches 95/65

Even: 2 Muscle-ups

* Toe Nail Transitions if you can’t do Muscle Ups X 2

METCON

7 Rounds

10 Ring Rows

8 Burpees

8 Ring Rows

6 Burpees

Extra Work

gymnastic:

5 Rounds

20 Kipping Toes 2 Bar or Kipping Leg Swings

olympic:

Push Press + Jerk Grip OHS: 4x 3+1 50-70%

Knee: Snatch Pull + Snatch + OHS (1+1+1=1 rep): 3 @ 60%, 3 @ 65%, 3  @ 70%, 2 @ 75%, 2 @ 80%, 6×1 @ 85%

Tall Clean: 4×3 40-50%

Core

4 Rounds

25 Hollow Rocks

25 Supermans

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