Tuesday 7/8/14

Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings
5 Burpees

A. behind the neck snatch grip SJ build to a tough single from blocks
B. segmented snatch grip deadlift pause 2sec 1inch off the floor, below knee, and mid thigh; 1. 1. 1; rest 15sec/rest 3mins x 5
C. emom – PS TnG x 4 heavy you pick and stay with that weight – 5mins
12mins 80-90% effort
FW 50m 100/70#/hand
4 burpee box jump sd 36/30″
HS walk 10ft or 2 wall walks

– pull from a rack if no blocks
– build per set on seg sn grip DL
– pick a weight that will be chalenging over time
– grinder pace on 12min work


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