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STRENGTH

Hang Power Snatch (5 EMOM x 2, 85-90% of 1 RM, same weight)

Rest 4 min

WOD

Runnin Randy Run Snatch (Time)

Runnin Randy

400m Run

75 Snatches

* 10 min time cap, :01 rep for each

rep not completed

RX- 75/55

RX+- Same

M1- 55/45

M2- 45/35

FINISHER

7 EMOM HSPU CLASS PRACTICE (7 Rounds for reps)

7 EMOM

Handstand Push-ups

-Strict (+/- abmat)

-Kipping

-Deficit

-Negatives

-Box

-DB Strict Press

Pick an option then pick a

number you can maintain

OPTIONAL ENDURANCE

OPTIONAL ENDURANCE- 5 RFT Bike Sled (Time)

5 rounds

15 cal bike

Sled push 150″ 70/50

OPTIONAL ENDURANCE- 1 Mile TT (Time)

1 Mile Run