Hang Muscle Snatch (Every: 130 x4)
4x4 @40% snatch or Light Load
Scoring: Checkbox
Every 1:30 x 8
2 Reps Hang Pause Snatches (1 Sec hold at the bottom position)
Scoring: Checkbox
Metcon Amrap 11 min 12 Alternating Dumbbell Cleans (50/35) 9 Toes to bars 6 Burpee to target
METCON: 5 sets: Row 1000m -rest 2 minutes b/t sets- -then- 5 sets: 30 Wall Balls (20/14) (10'/9') -rest 1 minute b/t sets- Time Cap Each...
Push Press + Pause Push Jerk 3 Sets 2 Push Press + 1 Pause Push Jerk @55-60% 1RM Push Jerk 2 Sets 1 Push Press + 1 Pause Push Jerk...
Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 10 Passthrus 10 Dislocates per side 90/90 Hipswitch 10 Cat cows 10 Scapula...
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