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Monday 9.7.20


Monday 9.7.20

QOD: Do you enjoy the taste of Coffee (Y/N/Depends)?

PVC Pass Throughs x45s + Press-Ups x10

5 min AMRAP

10 KB rdl

5 PVC shrug

5 PVC high pull

5 PVC power snatch

10 squat therapy

Skill: Snatch Skill

EMOM x5m

3 Hang Squat Snatch (Pocket Snatch) @ 40-50%*

*Modifications: 3 Hang Power Snatch (Pocket) or 3 Hang High Pull + 3 OHD Squat*

Strength: 3 sets

BB Back Squat x6-8 @ by feel + Banded Deadbug x5e

*Modifications: Light BB or Light Weight - focus is full ROM*

WOD: 12m EMOM

Version #1:

Min 1: Cal Row (18/15)*

Min 2: Alt DB Snatch x15

Min 3: Alt DB Rev Lunge x15

Min 4: Rest

*Cal Row (15/12, 12/10)*

Version #2:

Min 1: Cal Row (10/8)

Min 2: Alt DB Hang Snatch x10-15

Min 3: Alt BW Rev Lunge x10-15

Min 4: Rest

Modifications:

  1. Row - Bike

  2. Alt DBS - Alt Hang DBS - SDHP

  3. DB Rev Lunge - BW Rev Lunge - Step-Up

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