15 June 2016 15 June 2016
Wednesday 15 June 2016 '15 June 2016'

oscar1. Warm-up Base
20 Band Pull Aparts
then
20 PVC Pass Throughs
then
21-15-9
Air squats
Box step ups

2. Strength
Touch and Go Power Snatch – 8×2 AHAP
Start around 80%

3. Met-Con
AMRAP 15 Minutes
120 single Unders
20 Calories row
20 walking lunges
1. Warm-up level 1
20 Band Pull Aparts
then
20 PVC Pass Throughs
then
21-15-9
Empty Bar Overhead Squats
Box Jumps

2. Strength
Touch and Go Power Snatch – 8×2 AHAP
Start around 80%

3. Met-Con
AMRAP 15 Minutes
60 Double Unders
20 Calories row
20 Front Rack Walking Lunge Steps 95/65lbs

4. Extra
For Time:
100 Kipping Handstand Push Ups
Complete 10 Alternating Pistols on every break

1. Warm-up level 2
20 Band Pull Aparts
then
20 PVC Pass Throughs
then
21-15-9
Empty Bar Overhead Squats
Box Jumps

2. Strength
Touch and Go Power Snatch – 8×2 AHAP
Start around 80%

3. Met-Con
AMRAP 15 Minutes
60 Double Unders
20 Calories row
20 Front Rack Walking Lunge Steps 135/95lbs

4. Extra
For Time:
100 Kipping Handstand Push Ups
Complete 10 Alternating Pistols on every break

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