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180918

Tuesday, September 18th

Warm-up:

Dynamic Stretching

-then-

2rds:

10x Around the World’s (PVC)

10x Pass Through’s (PVC)

10x OHS

5x Snatch Balance

Oly:

Squat Snatch

EMOM11:

0:00-3:00:

Hang High Pull + Hang Squat Snatch + Squat Snatch + OHS

3:00-4:00: Rest

4:00-7:00:

Hang Squat Snatch + Squat Snatch + 2x OHS

7:00-8:00: Rest

8:00-11:00:

Squat Snatch + 3x OHS

*Build in weight over the course of 11:00

Plank Challenge:

Max Plank Hold (from elbow’s)

*L1: Push-up Plank Hold

Metcon:

FT:

Buy-in: 400m Run

-then-

20-16-12-8-4

Alt. DB Snatch @ 50/35

10-8-6-4-2

DB Hop Burpees

-then-

Buy-out: 400m Run

* L3: 70/50

* L1: 200m Run | 35/20 or less


Earlier Event: September 17
180917
Later Event: September 19
180919