April 6, 2017
Warm Up-
400m Run
3 RNFT:
5 Scap Retractions from Pull Up Bar
7 Russian Baby Makers
9 PVC OHS
:20/leg Samson Stretch
Strength-
EMOTM for 3 Minutes:
High Hang Snatch x 2 reps @ 65% of 1-RM Snatch:
Rest 1 Minute:
EMOTM for 3 Minutes:
Hang Snatch x 1 rep @ 70-80% of 1-RM Snatch
Rest 1 Minute:
EMOTM for 3 Minutes:
Snatch x 1 rep @ 80+% of 1-RM Snatch
WOD-
3 RFT:
400m Run
10 Snatches 115/75, ADV= 135/95
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