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Monday 01.06.2020

POSTED ON January 5, 2020

Monday | 01.06.2020

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Warm Up:
5 muscle snatch
5-7 hollow to arch kips
5 power snatch
:15 dead hang
X3
 
Foundation – Power Snatch – 5 sets of 3 (build to a heavy 3 RM)
 
Metcon: Record total reps completed and also in Notes the round you failed in. If you complete the work it will be 45 power snatches and 120 toes 2 bar.
 
RX/Level 1 EMOM 15min
3 power snatch 135/95
1 toes 2 bar
*increase toes 2 bar by 1 reps every round until failure
Intermediate/Level 2 EMOM 15min
3 power snatch 115/80
1 toes 2 bar
*increase toes 2 bar by 1 reps every round until failure
 
Beginner/Level 3 EMOM 15min
3 power snatch 75/55
2 hanging knee raises
*increase toes 2 bar by 2 reps every round until failure
 
Cool Down:
3 rounds for quality
150ft single arm overhead carry
4/4 shrimp squats
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