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07
12
2017

Friday 8/12/17 – Weights and Mates Vouchers

By Scotty 0

We will have $50 Weights and Mates vouchers available for Xmas gifts in the coming week. Ideal for a Xmas Present.

Warm up

3 min row/ride
then
Movement Prep
10 Second Receiving Position Hold
3 Hang Muscle Snatch

3 High Hang Power Snatch
3 Hang Power Snatch
3 Power Snatch
into
10 Second Small Hops
10 Second Tall Hops
3 Step-ups (each side)
3 Box Jumps
3 Box Jump Overs
into
5 thrusters ball
5 wall balls

Strength
5 x 5 push press @ 75-80%

Cond
“Humpty Dumpty”
3 Rounds:
10 Power Snatches 50/35kg
20 Box Jump Overs (24/20)
30 Wallballs 9/6kg

author: Scotty

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