FRIDAY 7/21/17

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A) 8' EMOM Snatch 65-70% 2-3 reps

B) Bench Press 3-3-3 moderate weight focus is speed

C) Build to heavy weighted pull up. If no RX pull Up, perform 3-4 sets of 2-3 negatives, or 31X0 tempo vertical pulls

D) 10' clock, 30 seconds work, 30 seconds rest/ rotate between BIKE/ ROW

 

SATURDAY 7/22/17

THURSDAY 7/20/17