Tuesday, 061317


Fitness / Performance:

A. High Hang Snatch – every :90 – complete 2 ; starting 65-70% of Hang Snatch ; ascending x 6-7

B. Afap

250m row

35 double unders 

5 hang power cleans  155/103 *ascending each round 

7 sandbag cleans 80/60 * over shoulder 

Rest 3:30-4:30 x 4-5 rds 

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Post Class: 

becomplete: 

1. 50 alt side twist throws (use heavy slam ball, past through torso twisting motion to partner, have toss back – 50, alternate twist direction each time) 

2. 5 rds , 10 db rear flies, 10 double db seated bent over rows, 10 hang scap squeezes, 15 band pass through / dislocates 

3. 10-15 min of Static Split Holds 

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