8 July 2016 8 July 2016
Friday 8 July 2016 '8 July 2016'

dan1. Warm-up
2:00 Banded Glute Activation
Then
3 Rounds:
Box Step Ups
10 Pistols/ air squats
5 Glute-Ham Raises/ hip extensions

2. Strength
EMOM 5 minutes – 6 Touch and Go Deadlift @75%

3. Met-Con
AMRAP 20 minutes:
20 Toes to Bar
25 Box Jumps 24/20″ or step ups
30 Wallballs 20/14lbs

4. Extra
For Time:
15 Squat Snatch 135/95lbs
6 Rope Climbs
rest 2:00
12 Squat Snatch
4 Rope Climbs
rest 2:00
9 Squat Snatch
2 Rope Climbs

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