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Road to the Open Day 20 – 2/4/14

Warm-up:

Coach’s Choice.

Strength:

Snatch +O/H Squat 7×3

3 tap & go snatches follow by 3 O/H Squats.

then, 6×6 EMOM of snatch grip dead lift at 110-140% of 1RM snatch

Bonus: 3 sets of 10 pistols

Metcon:

Fight Gone Wrong

5rds.

Push Press (95/65)

KB SDHP (70/53)

Squat (95/65)

Row

Wallball Sit-ups

*1 min max reps at each station

*1 min rest after all station are completed

 

February 3, 2014 | News | 0

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