Hang Muscle Snatch (Every: 130 x4)
4x4 @40% snatch or Light Load
Scoring: Checkbox
Every 1:30 x 8
2 Reps Hang Pause Snatches (1 Sec hold at the bottom position)
Scoring: Checkbox
Metcon Amrap 11 min 12 Alternating Dumbbell Cleans (50/35) 9 Toes to bars 6 Burpee to target
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...
Warm-up: 10. Cal machine 20 90/90 Switches 10 Cat cows 10/side Firehydrants 10 Seal to downdog 20 wall slides 10 IYTS 10/side single arm...
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