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Tuesday 01252022

For Quality:

3 Minute Foam Roll

3 Minute Easy Bike, Row, Ski, or Run

2 Rounds: 5 Strict Pull-Ups + 10 Air Squats + 5 High Box Jumps + 10 Sit-Ups

1 Round Of Snatch Biased Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Strict Presses( behind )

5 Snatch Grip Stiff Legged Deadlifts

5 Overhead Squats

Then….

30 Banded Pull-Aparts

Snatch conditioning

5-10 min

For Time:

15 Power Snatches

12 Power Snatches

9 Power Snatches

6 Power Snatches

3 Power Snatches

You choose weights.

Does not have to be unbroken. Add weight each rd.


Gymnastics 8 min cap

10 Rounds For Time:

2 Unbroken Ring Muscle-ups

Modifications

bar muscle ups

10x6 double db bent over rows


WOD

“Voicemail “

On the Minute x 10 Rounds:

6 Chest to Bar Pull-ups

6 Box Jump Overs (24"/20")

Max Dumbbell Snatches 50 / 35 lb

Reduce reps if needed !

Score is db snatches


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