Nothing Like “Outta Of Blue PRs!!!!
Great Work On The Clean Work… Now… Lets “Snatch”…
“Snatches”…
Squat Or Not… Your Choice… How Heavy Ya Going?!?!
Box Jumps… Let’s Keep Em High!!!
Pull Overs… Don’t Be Scared!!!
I’ll Be Spotting A Lot… So Bare With Me As I Run Back & Forth Through The Pull Up Rig…
If You Don’t Have Pull Overs… There Will Be Many MODifications…
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ALRIGHT… HERE WE GO!!!
Strength…
You Will Have 12 Mins To Establish Your Heaviest 3 Lift Complex of:
1 Hang “Snatch” + 1 Touch & Go “Snatch” + 1 OverHead Squat
MetCon…
***BarBell Work… Rx’d: M-135lbs/F-95lbs…***
***Box Jumps… Rx’d: M-30″/F-24’…***
***Pull Overs… Rx’d… M&F… MOD 1: Toes To Bar + Pulll Up… MOD 2: 2X Toes To Bar… MOD 3: 2X Hanging Knee Raises… MOD 4: 2X Toes To Beam…***
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For Time:
5 Hang “Snatches”
10 Box Jumps
5 Pull Overs
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5 “Snatches”
10 Box Jumps
4 Pull Overs
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5 OverHead Squats
10 Box Jumps
3 Pull Overs
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5 “Snatches”
10 Box Jumps
2 Pull Overs
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5 Hang “Snatches:”
10 Box Jumps
1 Pull Over…
Then…
Yellow Curb Run… TIME!!!
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3…2…1…GO!!!
Mando
10.12.2021 WOD & Scores…
RainCrossStrengthandConditioning 