Monday 17.07.2017


Scaled) 21-15-9

DB Snatch

Calorie row

Directly into...

21-15-9

Box Jump (step up) overs

Jumping Pull ups

Rx) "Flip & Flop"

21-15-9

DB Snatches 50/35

Calorie Row

Directly into...

21-15-9

Box Jump Overs 24/20

Pull ups

Comp) 1) Snatch Complex: EMOM x 12:

Power Snatch + OHS + Squat Snatch

min 1: 64%

min 2: 69%

min 3: 74%

min 4: Rest

2) Back Squat 10-8-6-4-2 (68/73/78/83/88%)

3) "Flip & Flop"


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