July 31, 2018

July 31, 2018

1 suicide

+

2 rounds: 

10 side to side leg swings/leg

10 front to back leg swings/leg

30 sec hollow hold

30 sec superman hold

+

15 pass thrus


Hang Power Snatch - 4 min wu + every 1:30 x 5 sets @ %'s listed.


notes :
set 1- 5 reps @ 60%
set 2 - 4 reps  @70%
set 3 - 3 reps @ 80%
set 4 - 2 reps @ 85-90%
set 5 - 1 rep @ 95+%


Hang Power Clean - 4 min wu + every 1:30 x 5 sets @ %'s listed.


notes :
set 1- 5 reps @ 60%
set 2 - 4 reps  @70%
set 3 - 3 reps @ 80%
set 4 - 2 reps @ 85-90%
set 5 - 1 rep @ 95+%


for time: 
30-20-10 of :
alternating dumbbell snatches 50/35
box jumps 24/20
hand release push ups 

notes :
- level 2 - 35/20 lb dumbbell + stepups

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