May 8, 20211 min read

Workout of the Day 10/05/21

Warm up

200m run

20 Dislocates

10 Tea cups

10 Passive/Active hold

Snatch Prep x2

5 Snatch Shrug

5 Snatch Pull

5 Muscle Snatch

5 Hang Power Snatch

5 Snatch

Strength (20 Min)

5X5 Snatch

70% of 1 RM or +5-10kg

Metcon

For Time (18min)

Fight Gone Bad

3 rounds, Rotating each min

Wall Balls 9/6

KB Sumo deadlift high pull 24/16

DB Push Press 22.5/15

Box Jumps 24/20

Cal Row

Rest

Cool Down

1 min of each

Scorpion

Twisted Cross

Cobra

dislocates

Tai Gi spins

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