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Tuesday, July 2, 2019

2019 July 1
by bk

Barbell Skill Work

EMOM 16 minutes:

8 sets of… (each set starts every 2 minutes):
1 snatch grip deadlift
1 hang snatch high pull
1 snatch pull
1 hang power snatch
1 power snatch

-choose a light to moderate working weight
-may add weight between sets

then…

3 rounds for time:
Run 400m
7 hang clean (115/80)
7 hang clean to overhead (115/80)
7 shoulder to overhead (115/80)

Core Development:
3 sets:
10 side plank rotations (each side)
50 flutter kicks (25 each side)
20 hollow body rock

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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