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August 31, 2017

Warm Up: Dynamics & Mobility

Skill: Snatch

Strenght: (Time)

TNG  Snatch double daily Max

Wod: Emom 2' x 10 Rounds

20  KB American Swing ( 32 Kg 20 Kg )

10 K B snatch ( 32 kg 16 kg)

 Cash out:

Weight Plank - find your  max weight in 30 sec ( 4-5 attempts)

August 30, 2017

Warm Up: Dynamics & Mobility

Skill: Overhead Squat

Strenght: ( AMRAP reps)

Max Reps OHS @ Bodyweight

Metcon ( Weight)

Back Squat x total 30 Reps @ 80%  45 sec rest Btw sets

(AMRAP reps)

Max Reps OHS @ Bodyweight

Wod: ( Time)

15 -12-9 reps time:

Bar MU's

Power Clean ( 60 -35 kg)

August 29, 2017

Warm Up : Dynamics & Mobility

Skil : Hang Clean

Strenght: Complex

Hang Clean + Low  Hang Clean +  TNG Clean Daily Max

Wod : In every 2 mins x 10 Rounds

15 Cal Row

Men: 2 Legless Rope Climbs 

Woman: 1 Regular Rope Climb

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