Thursday 06.25.15

Warm-up:

3 sets of..

1 minute row

20 meter band side stepping

1 minute ropes (10 sec on/10 sec off)

Barbell Warm-up:

3 sets of.. (rest :30-:60 seconds b/t sets)

5 power snatch

5 OH Squats

5 snatch grip push press

Snatch Grip Push Press:

3 x 3 (build load safely)

Snatch Balance: *If new member… OH Squat instead*

3 x 3 (build load safely)

EMOM for 10 minutes

1 Snatch (build load up throughout)

Non-Barbell Option:

EMOM for 10 minutes

100m row sprint

WOD: for time

50 double unders/ 150 singles

30 wallball shots

20 kb swings (53/35)

10 box jumps (30/24")

20 kb swings (53/35)

30 wallball shots

50 double unders/ 150 singles


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