Friday, April 22nd

A.

WARM UP:

Run 400m

10 Muscle Snatch

5 Behind the Head Press

10 Overhead Squats

5 Snatch Balance

5 Sotts Press

B.

STRENGTH:

Every 90 Seconds, for 8 Sets:

Hang Squat Snatch + Overhead Squat

Start at 60% 1RM Hang Squat Snatch and Build over the 8 Sets

C.

METCON:

Running “Annie”

50 Double Unders (2-1 Singles)

50 Sit-Ups

*Run 400m

40 DU

40 Sit-Ups

*Run 400m

30 DU

30 Sit-Ups

*Run 400m

20 DU

20 Sit-Ups

*Run 400m

10 DU

10 Sit-Ups

*Run 400m


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