Thursday, January 10

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1.  Snatch Complex
3 sets of:  Power Snatch + Hang Squat Snatch + Squat Snatch + OHS
1 set consists of 4 reps total.  Work up to a max set without dropping the bar.  Post all three scores.

2.  15-12-9-6-3 of:
Power Snatch, 115/80
Barbell Burpee

3.  Goat Training
Pick two of the following, base on greatest weakness…
A.  Box Jumps
For time:  10 x 12 unbroken Reps - you choose the height.

B.  Double Unders
For time:  10 x 20 unbroken reps

C.  Rowing
For time:  3 x 500m, OT3M

C.  Running
For time:  4 x 400m, OT3M

D.  Strength
Deadlift 3-10-10

Comments

  1. Snatch Complex: 103 -113 – 118#
    MetCon: 9:21
    F*ckin’ goats:
    Rows: 2:05 (Damper 7), 2:08 (Damper 6), 2:05 (Damper 8).
    Box jumps: Didn’t do for time, 24″

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