9.7.19 Saturday

September 6, 2019

 

 

FR: Lats, Quads x2m 

Ankle Dorsiflexion x10e

 

(What is your favorite thing to do during the weekend?)

 

2 Rounds

PVC OH Squat x10

Spiderman w Reach x5e

Band Facepull x15

 

Skill: Snatch

PVC 1x5

BB 1x5

 

W/U: 2-3 Sets

Squat Snatch + Hang Squat Snatch (40-60%)

 

Squat Snatch 5x1

80-85%

 

Strength: EMOM x5m

 

8 OH Squat (First Rep from floor if possible) 

 

(light: focus on full ROM)

 

WOD: 4 RFT

10 DB Power Cleans (50s/35s)

10 DB Rev Lunges (50s/35s)

10 HSPU (pad) 

 

(10m Cap)

 

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