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Tuesday 07.09.2019

POSTED ON July 8, 2019

Tuesday | 07.09.2019

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Warm up:
5/5 single arm russian
KBS 5/5 Kb high pull
:15 kb hold over head L/R
x3 Foundation:
 
EMOM 12min
1st min Seated Z Press 7/7
2nd min Plank Slides 7/7
3rd min 2 strict hspu + 4 kipping (add deficit if possible)
 
Metcon:
 
RX (Level 1) 9min AMRAP
8/8 Kettlebell Snatch 53/35
3 bar muscle ups
Intermediate (Level 2) 9min AMRAP
8/8 Kettlebell
Snatch 44/26
4 jumping bar muscle ups or 9 chest 2 bar
 
Beginner (Level 3) 9min AMRAP
8/8 Kettlebell Snatch 35/18
5 jumping chest
2 bar pull ups
 
Cool Down: 2 rounds for quality
15 Banded Good Mornings
15 dumbbell french press
15 banded curls

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