Thursday 07.30.2020

POSTED ON July 29, 2020

Thursday | 07.30.2020

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Warm Up: EMOM 9min
1st min 8/8 Kettlebell high pull
2nd min :30 hang muscle snatch
3rd min :30 snatch grip deadlift
A. Build to a heavy of the following complex 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat x5 sets;
rest 1-2min between
WOD: “Richards Revenge”
Level 1: 10min AMRAP
12 hang power snatch 95/65
1 rope ascent
Level 2: 10min AMRAP
12 hang power snatch 75/65
1 rope ascent
Level 3: 10min AMRAP
12 hang power snatch 55/35
9 kneet to elbows
ROMWOD: 3 rounds
8/8 side plank rotations
15 hip extensions
1min frog L/R
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