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06.11.18

11
Jun

06.11.18

Warm Up
4 Rounds For Time @ 75% Effort
Run 200m

6 DB Snatch R

6 DB Push Press R

6 DB Snatch L
6 DB Push Press L

*Goal is to stay very sustainable. Use this to warm up and get your breathing going for the day. Choose a DB weight to go unbroken with.

Mobility: shoulder prep flow: https://www.instagram.com/p/BiPe2a0h40w/?taken-by=marcusfilly

Primer:
4 sets of 6-8 reps DB bent over row with band around the knees to reinforce keeping the hips active
https://www.youtube.com/watch?v=VP_f9V854og
3 sets of 4-6 reps KB front rack reverse lunges
https://www.youtube.com/watch?v=hqcF2ykNep8

BB warm up

5 snatch grip RDLs
5 snatch high pulls
5 muscle snatch
5 OHS
5 snatch grip push press
5 snatch balances
5 hang power snatch

WOD
Every 4:00 for 5 rounds
10 power snatch 95/65
60 yd.sled push- empty sled – go out 30 yds and back 30 yds
10 OHS 95/65
each round must be unbroken to count so adjust weight

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