Tuesday 7/11/2017 – November 7, 2017


Tuesday 7/11/2017

Movement Prep
5min AMRAP
100m Run
20 d/us
20 sec HS hold

Skills
5Min EMOM

1 Snatch Pull
1 Snatch Pull under
2 Back squat sots press & stand
2 Snatch Balance

Weightlifting
Snatch (1RM)

Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Extras
3 x 8
HS negatives (1,5,1)

2 x COMPLEX
45 second bridge
5m laternal prone walk
45 second bridge
5m lateral prone walk
45 seconds bridge

* 10/5kg plate on lower back (if this comes off 5 burpees)

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