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Wednesday 04.10.2019

POSTED ON April 9, 2019

Wednesday | 04.10.2019

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Warm Up: Emphasize the bar path during the warm-up – the bar should always travel over the base (mid-foot to heel)
 
5 Snatch High Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squats
 
x3-4 sets
 
Foundation:
 
A. EMOM 9min
 
1 Snatch High Pull + 1 Power Snatch + 1 Overhead Squat
 
@65-75% of 1RM Power Snatch
 
Metcon:
 
Level 1 (RX)
 
12min AMRAP
 
21 Cal Row
7/5 Bar Muscle Ups
Level 2 (Intermediate)
 
12min AMRAP
 
21 Cal Row
7/5 Bar Muscle Up Transitions or 10 Kipping Chest 2 Bar
 
Level 3 (Beginner)
 
12min AMRAP
 
21 Cal Row
10 Jumping Chest 2 Bar
 
Cool Down:
 
400m Single Arm Farmers Carry L/R (heavy)
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