SATURDAY, JUNE 10, 2017

 

WOD: 6 Rounds for time –

15 Hang Power Cleans (95/65)

10 Chest to Bar Pull-Ups

400m Run

 

***404 BARBELL SKILLS & STRENGTH @ 8AM***

Work up to a heavy 3 rep High Hang Muscle Snatch

5 x 2 Tall Snatches

10 Minute EMOM – Snatch w/ 2 Second hold in the bottom + OHS (choose a challenging weight)

Finish with 3 x 3 High Snatch Pulls

 

***404 SWIM WOD @ CHASTAIN PARK, 10:15AM***

2 Rounds – 100yd swim + 100yd or 50yd kick

In teams of two, complete the following 12 Minute AMRAP –

Partner A completes a 50yd swim while Partner B holds the bottom of a squat. One partner is always swimming while the other partner holds the squat position.

18 Minute EMOM

A) 25yd swim taking 0-3 breaths

B) 15 Push-Ups

C) 30 Second Plank

 

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