Saturday 21/07/2018 – July 21, 2018

Saturday 21/07/2018

Movement Prep
1 Round
800m Run
30 Banded goodmornings

Strength & Conditioning
Snatch Complex 2 (5 Rounds starts at 65%)
1 Full Squat Snatch
2 Hang Squat Snatch
3 Oh Squats
2 Hang Squat Snatch
1 Full Squat snatch

Metcon (AMRAP – Rounds and Reps)
Part A
7min AMRAP
Team of 4
50 d/us
30 ring dips
30 back squats 60/40
30 burpee over bar

1 athlete holding a gun hold 15/10 1 workining (if the plate touches the ground it is a 30cal AAB penalty).

while 2 athlete work on the amrap for 7 minutes the other 2 athlete are working through part B then after 7minutes we switch.

Metcon (AMRAP – Rounds and Reps)
Part B (alternating rounds)
7min AMRAP
14 Suitcase Dead lifts 64/48
50m Farmers carry

Agility work
6 x 50m sprint (1min rest)

10 Rounds
1 x agility diamond sprints

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