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Saturday 01.26.2019

POSTED ON January 25, 2019

Saturday | 01.26.2019

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Warm Up:
 
5 Snatch High Pulls
5 Hang Squat Snatch
50ft Bear Crawl Knee Touches Elbows
5 Hips Down Push-ups
5 Overhead Squats
 
x2-3 sets
 
Foundation:
 
A. 15min to work up to 1 Snatch + 1 Hang Snatch
 
Metcon:
 
 
20min AMRAP
 
RX (Level 1)
 
8 Bar Facing Burpee
14 Squat Snatch 95/65
10 Bar Facing Burpee
12 Squat Snatch 115/85
12 Bar Facing Burpee
10 Squat Snatch 135/95
14 Bar Facing Burpee
8 Squat Snatch 155/105
16 Bar Facing Burpee
6 Squat Snatch 185/125
18 Bar Facing Burpee
4 Squat Snatch 205/135
20 Bar Facing Burpee
ME Squat Snatch 225/155
Intermediate (Level 2)
 
8 Bar Facing Burpee
14 Squat Snatch 75/55
10 Bar Facing Burpee
12 Squat Snatch 95/65
12 Bar Facing Burpee
10 Squat Snatch 105/75
14 Bar Facing Burpee
8 Squat Snatch 115/85
16 Bar Facing Burpee
6 Squat Snatch 135/95
18 Bar Facing Burpee
4 Squat Snatch 155/105
20 Bar Facing Burpee
ME Squat Snatch 185/125
 
Beginner (Level 3)
 
8 Bar Facing Burpee
14 Squat Snatch 45/35
10 Bar Facing Burpee
12 Squat Snatch 55/45
12 Bar Facing Burpee
10 Squat Snatch 75/55
14 Bar Facing Burpee
8 Squat Snatch 95/65
16 Bar Facing Burpee
6 Squat Snatch 105/75
18 Bar Facing Burpee
4 Squat Snatch 115/85
20 Bar Facing Burpee
ME Squat Snatch 135/95
 
Cool Down:
 
3 Rounds For Quality
 
20 Bird Dogs
20 Flutter Kicks
1min Push-up Plank
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