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Wednesday 07.11.2018

POSTED ON July 10, 2018

Wednesday | 07.11.2018

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Warm Up
 
5 Muscle Snatch
6 Hang Split Snatch Alternating Legs
5 Scap Pull-ups
5 Scap Push-ups on Elbows
 
x3
 
Skill:
 
EMOM 15min
 
1st min :30-:45 Headstand or Handstand walk
2nd min :30 Ring Support Hold
3rd min 30ft Crab walk with hips extened high as possible
 
Metcon:
 
RX (Level 1)
 
12 Alternating Split Snatch 95/65
5/3 Bar Muscle-ups
 
6 Rounds For Time
Intermediate (Level 2)
 
12 Alternating Split Snatch 75/55
5/3 Bar Muscle-ups
 
6 Rounds For Time
 
Beginner (Level 3)
 
12 Alternating Split Snatch 55/35
5/3 Jumping Bar Muscle-ups or 10 Jumping Pull-ups

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