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WOD - Mo 19.07.21






WARM UP


Active - Burgener-Style Warm-Up

3 Snatch-grip Shrugs

3 Hang Snatch High Pulls

3 Muscle Snatches

3 Overhead Squats

1 2in Snatch Land

1 4in Snatch Land

1 6in Snatch Land

3 Snatch Lands


This is not a timed workout.


Use the heaviest weight you can for each set.

Rest as needed between sets.


HEAVY METCON


7 rounds for time of:

3 Back Squats, 80% 1RM

3 Weighted Strict Pull-ups, 10/5 kg

3 Bench Press, 80% 1RM

Plank Toe Touch, 30 secs



Cool Down


For quality:

Row Easy, 5 mins

Samson Stretch, 2 mins

Chest Stretch, 2 mins

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