Monday, August 20

Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance

Pausing Snatch Pulls (5 x 2)

5 Sets of 2 @ 98% 2 Seconds Pause at Knee

Metcon (Weight)

Power Snatch + Squat Snatch 1 Complex On the 1:30 x 7 Sets @ 80%

Back Squat (6-4-2 x 3)

All Sets completed "On the 2:00" 6 Reps @ 74% 4 Reps @ 79% 2 Reps @ 84% 6 Reps @ 76% 4 Reps @ 81% 2 Reps @ 86% 6 Reps @ 78% 4 Reps @ 83% 2 Reps @ 88%

Powder Keg (Time)

5 Rounds For Time: 5 Ring Muscle-ups 15 Thrusters (75/55)

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