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180911

Tuesday, September 11th

Warm-up:

Dynamic Stretching

-then-

2rds:

10x Around the World’s (PVC)

10x Pass Through’s (PVC)

10x OHS

Skill:

BTN Snatch Push Press | Snatch Balance

Oly:

1) Every 1:30 for 4:30:

5x BTN Snatch Push Press - Build in weight

2) Every 1:30 for 4:30:

3x Snatch Balance - Build in weight

3) Every 1:30 for 6:00:

5x OHS @ 70%

Metcon:

Team of 2

“9/11 Tribute”

FT:

2001m Run/Row (Alt. 200m/250m)

11x C2B Pull-ups

11x C&J @ 135/95

11x Synch. BF Burpees

11x HSPU

11x Front Squats @ 135/95

11x Synch. BF Burpees

11x T2B

11x Clusters @ 135/95

11x Synch. BF Burpees

2001m Row/Run (Alt. 250m/200m)

* L3: BMU | 185/125 | Strict HSPU

* L1: Pull-ups or 22x JPU | 115/80 or less | Ab-Mat or DB Push Press | High Knee Raises or V-ups

Earlier Event: September 10
180910
Later Event: September 12
180912