23 Oct 14

Posted: October 22, 2014 by House of Bross in Workout

Warmup
400M run
then
15 box jump
15 pass throughs
5 inch worms
10 push ups
2 rounds

Power Snatch
1×2 60%
1×2 65%
3×2 70%

Snatch High Pull Demo
4×3 85%

5RFT
3 C2B
6 Shoulder to Overhead @ 70%
9 HSPU*
12 Pistols**
17 Min Cap
*Alternate is 12 Pushups — elevates or inverted on a box if possible
**Alternate is 24 Goblet squats 54/35

Cool down
Around the world plank 1 min each position
Front(normal), L side, Back(legs 6inchs off the ground and hold), R side and Front

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