18/6/15 Thursday

e1:30mom 12 min High Hang Snatch
25/25/27.5/27.5/29.6/30/30/32kg
2 reps, 2 sec hold in the bottomn

Warm-up
1x 600m run
2x 7 scapula pull ups
6 ring rows
5 T’s
4 push ups
Weightlifting
Bench Press (4×2)
e1:30mom 12
2×5 20/25
2×3 30/35
4×2 @(33×0) 40/42.5/2×45
*work up to a heavy set of 2
*focus on tempo!!
Bent Over Row (4×2)
e1:30mom 12
2×5 15/20
2×3 25/30kg
4×2 hold top for 6sec 32.5/35/40/45 kg

scapula stability + weighted push & pull (2 Rounds for weight)
emom 10
I. 6 I’s
4 T’s
2 Y’s
II. 5 strict chin ups 2.5/5kg
5 strict ring dips 1.25kg
*chin ups and ring dips weighted if possible

Metcon
for time
100 jumping jacks
40 wall balls
30 pull ups
20 box over
10 strict hspu
(10min timecap)
RX 6:58

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