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12/7/17

BUY IN : PUSH PRESS- Every MINUTE on the MINUTE for 10 MINUTES complete 2 PUSH PRESS......INCREASE weight each successful round.

 

WOD

 

20 Alternating DB/KB Snatch 50/35 lbs

20 Box Jump Overs 24/20"

20 Med Ball Squat Clean 20/14 lbs

20 Toes to Bar

 

REST 1 MINUTE

 

15 Alternating DB/KB Snatch 50/35 lbs

15 Box Jump Overs 24/20"

15 Med Ball Squat Clean 20/14 lbs

15 Toes to Bar

 

REST 1 MINUTE

 

10 Alternating DB/KB Snatch

10 Box Jumps Overs

10 Med Ball Squat Clean

10 Toes to Bar

 

CASH OUT : within 2 minutes of the end of your Wod complete; 2 Minutes of Max GHD low Back Extensions

 

COACHES TIPS

This is an INTERVAL workout...meaning GO HARD because REST is coming
Find your rhythm with the DB Snatch...switch hands at the same place each time and use your legs not your back
Land on the box in a squat and stay low on the Box Jump Overs
Goal on Med Ball Squat Clean should be UNBROKEN
Toes to Bar - stay long and engage your lats to pull 


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