Thursday 08-29-19 S

Wednesday, August 28, 2019

Warm Up:
Early Birds Dynamic 90s...
+
500/400m Row or 400m Run  
+
PVC Mobility + Skill Work...
PVC Pass Thrus + Figure 8s  
PVC Snatch Pull   
PVC Power Snatch
PVC Overhead Squats
PVC Complex   
+
Grab Empty BB...
Snatch Skill Work 
Pull Ups, Push Ups, & Air Squats
DB Hang Snatches
 

Workout:
27 Min Clock:
Complete 3 Total Rounds:

Mins 1, 2, 3 EMOM of:
1 Snatch High Pull + 1 Power Snatch + 1 OH Squat
- sets 1,2,3 @ 65/45 or < 
- sets 4,5,6 @ 75/55 or <
- sets 7,8,9 @ 95/65 or <
+
Mins 4, 5, 6 For Time:
1 Round of:

10 Strict Pull Ups  
20 Push Ups  
30 Air Squats 
- break into 2 sets as needed (5,10,15)
- rest in remaining time
+
Mins 7, 8, 9 For Time:
1 Round of: 

200/150m Row 
14/7 Hang DB Snatches 
30 Sec Plank Hold or Add Weight  
- rest in remaining time 

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