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Monday, June 28, 2021


In 20 min complete below

A. Power snatch x1/Below knee hang power snatch x1 x6 sets @ 65%-75% of 1RM rest 60-90 sec btw sets

B. Snatch pull

2x3 @ 95%

2x3 @ 100%

Rest 90-120 sec btw sets


B. For time

50 wall ball 20,14

40 kettlebell swings 70,53

30 wall ball 20,14

20 kettlebell swings 70,53

10 wall ball 20,14


Masters

A. AB 30 sec HARD; AB 30 sec EASY X 5 sets

B1. Banded tricep pushdowns x 25

B2. DB bicep curl into shoulder to press

B3. 25 abmat sit-ups

X 3 sets

B. 3 rounds

200m jog or row

FW 100m

20 squats

KB OH carry x 50m

20 lunges

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