OHS (DELOAD)
5 sets of 5 OHS @50% of your 1RM Snatch or 5/10 RPE
you can treat this as a skill work
Scoring: Checkbox
Metcon 30-20-10 (13 min cap) Barbell Front rack Reverse lunge (75/55) Pushpress Every time you break 2nd floor run *ALSO NO BREAKS IN BETWEEN MOVEMENTS*
Warm-up: 10. Cal machine 20 90/90 Switches 10 Cat cows 10/side Dead bugs 10/side Fire Hydrants 10 Seal to downdog 10 IYTS 30 sec wall sit...
Warm-up: 2nd Floor Run 1RD 10 Passthrus 10 Kang squats 10 Dislocate 10./side tspine stretch 10 Scap pushups 20 Alternating Bodyweight...
Warm-up: 10. Cal machine 20 90/90 Switches 10 Cat cows 10/side Dead bugs 10/side Firehydrants 10 Seal to downdog 10 jeffersons curl...
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