3rd July

Monday

0:00 - 10:00

A)

10 min emom

3 x muscle snatches

15:00 - 27:00

B)

12 emom

1 x power snatch

1 x hang snatch

34:00 - 50:00

C)

5 rds

8 x dumbell power snatches (22.5,15kg)

12 x burpee box jump overs

(16 min cap)

Accessories

5 x max strict hspu

5 x 10 strict reverse grip pull ups

5 x 10 barbell rows

5 x 10-15 weighted back extenstions

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