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9.12.17 Tuesday

11
Sep

9.12.17 Tuesday

Mob: Softball Infras/Piriformis x2min + 90/90 Hip Lift x5 breaths

 

2 Rounds:

X Band Walks x20y

PVC OHD Squat x10

Band Facepulls x15   

 

Skill: Snatch Tech

1×5 oly w/u PVC/BB    

2×3 Hang Snatch @ 40%      then   

Hang Snatch (Ak)   

1×3 @ 55%, 1×3 60%, 1×3 65%, 2×3 70%

 

Strength: Front Squat Isometric  5×5 w 5s Pause in hole @ 60%    

 

WOD: 3 RNFT    

HASD x100yd

KB Situp x10-12

Elevated Ring Row x10

 

Addt’l: Row Intervals 1m/1m x6-8

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