Friday 01.19.2018

POSTED ON January 18, 2018

Friday | 01.19.2018

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Warm Up:
:20 dead hang
50ft bear crawl knee touches elbow
5 hang power snatch
2 jump and wrap feet on rope
x3-4 sets
A. Metcon Prep
*Practice rope climbing technique today watch the videos on for some great pointers on teaching athletes how to successfully wrap their feet.
*Have athletes work on hang Power Snatch practice
*Today should be focus on intensity and the cool down
Level 1 (RX)
1000m row
30 hang power snatch 95/65
5 rope climbs
for time
Level 2 (Intermediate)
1000m row
30 hang power snatch 75/55
5 rope climbs
for time
Level 3 (Beginner)
1000m row
30 hang power snatch 55/35
12 hanging hip taps
for time
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