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Wednesday 9/4/13

Heads up Better Than Yesterday competitors!   Bonus attendance point will be this Friday!

Strength:

  •  High Hang Snatch 8 x 1 stating at 50-60%
    • Hang Snatch 6 x 1 70-80%
    • Snatch 4 x 1 80-90%

MetCon:

  •  10 min EMOM-  If you cannot complete a round, your next round you will run 100m.
  • Slam Balls x 5
  • Box jumps (30/24, 24/20) x 7
  • Push-ups x 9

Auxiliary:

  •  Rotator cuff work:
    • Lateral raises  3 x 10
    • Internal/External rotations 3 x 10
    • Scap elevation and depression on rings or dip bars 3 x 10

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