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Thursday, April 11 2024

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Hang Power Snatch Build Up E3MOM

16 – 12 – 8 – 4 – 1

4 Rounds For Time: (20min cap)

16/12 Calorie Row/Bike

16 Hang Power Snatch

2 Rope Climbs 15’ RX+ 1 legless/1 legs MRX 2/10’ or 1/15’

Rest 1min after Each Round

Barbell Loads = 95/65 RX+135/95 MRX 75/55

Core & Overhead Development

20 Skin the Cats

20 One Arm Kettlebell/Dumbbell Power Snatch (20ea)

100m Double Kettlebell/Dumbbell Overhead Walk

1min Plank Bird Dog Hold Left/Right

1min Hollow Hold

1min Plank Bird Dog Hold Right/Left

1min Barbell Overhead Squat Hold 1” over WallBall

8 thoughts on “Thursday, April 11 2024”

  6. steve price

    Hang Power Snatch: 95×16, 105×12, 115×8, 135×4, 165×1

    19:20 MRX+ @95lbs / 1 (15 ft ) rope climb per round

    Reply

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