Warm-Up:
0:00 - 5:00 Aerobic
5:01-10:00 AMRAP
10 Dislocates
10 OHS
5 Inch Warms w/ Push-Ups
Strength:
A Clean:
A Clean:
1x3 60, 65, 70, 75
2 x 3 singles at 80
B. Slow Snatch; 3 sec. lift to knee then snatch; working around 70-75% today for 10 total lifts
2 x 3 singles at 80
B. Slow Snatch; 3 sec. lift to knee then snatch; working around 70-75% today for 10 total lifts
C. Bottoms up FS 65% 3x4
MetCon:
21-15-9-21
DB push jerk, 50/35#
CTB pull-ups
Gymnastics:
A. Skin the cat 3x2
B1. Seal Drag 3x20m
B2. Straddle Ups 3x15
A. Skin the cat 3x2
B1. Seal Drag 3x20m
B2. Straddle Ups 3x15
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