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WOD - Mo 14.06.21


WARM UP


Active - Burgener-Style Warm-Up

3 Snatch-grip Shrugs

3 Hang Snatch High Pulls

3 Overhead Squats

1 2in Snatch Land

1 4in Snatch Land

1 6in Snatch Land

3 Snatch Lands


LIFTING


Squat Snatch

3x1 at 90% 1RM



HEAVY METCON


5 rounds for time of:


7 Back Squats, 70% 1RM

16 Alternating DB Arnold Press, pick load

Strict Pull Up + Chin Over Bar Hold, 20 secs

Plank Hold, 1:30


COOL DOWN


For quality:


Banded Shoulder Stretch, 2 mins

Couch Stretch, 2 mins

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