2 Rounds
:20 HARD Bike
:40 Slow Bike
Then
2 Rounds
10 Shoulder Swimmers
5 Sumo Squats
10 Empty Bar Muscle Snatch

7/19/2021 - Strength

Warm Up Complex x3-5
Power Position Muscle Snatch
Power Position Power Snatch
Power Position Squat Snatch
Muscle Snatch
Power Snatch
Squat Snatch


WORKING SET
Every 2:00 for 8:00
4 Above Knee Squat Snatch
Every 2:00 for 6:00
3 Below Knee Squat Snatch
Every 2:00 for 4:00
2 Squat Snatch

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7/19/2021 - EXTRA CARDIO

Fasted Cardio
5 Rounds
1500/1250m Row
1 Smooth Set of Pistols

*Smooth Set means that we are looking for clean, efficient movement. We are looking for 10-20 Pistols each round.

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7/19/2021 - EXTRA ABS

Accumulate 20 Barbell Roll Outs
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7/19/2021 - WOD

5 Rounds
40 Double Unders
12 Thrusters 75/55 lbs
40 Double Unders
18 POWER Cleans 115/75lbs
40 Double Unders
12 Thrusters 75/55lbs
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