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June 30 2016

29
Jun

June 30 2016

Martin Hammy2016

June 30 2016

“Champions are made from something they have deep inside of them-a desire, a dream, a vison.”
― Mahatma Gandhi

STRENGTH
Hang Snatch High Pull 3-3-3-3-3, using heaviest weight per set
Hang Power Snatch 2-2-2-2-2, using heaviest weight per set
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
*This is meant to be performed as a complex. Do 3 Hang Snatch High Pulls, followed by 2 Hang Power Snatches, then followed by 1 Hang Squat Snatch (or Power + Squat if necessary) without dropping the bar. Use a weight with which you can achieve quality pulls and form throughout.*

WOD
4 rounds for time of:
15 Row Calories
15 Back Squats, CRX:135/95 lbs, FRX:75/55 lbs
15 Toes-to-bars/Hanging Knee Raises

The bar for the Back Squats will be from the ground, with the athlete performing some manner of a clean and press to get the bar onto their back safely. In a larger class, one group will go while the other performs their strength and then they will alternate so as not to tie up the rowers too much.