skills:
back squat
5-3-3-5-3-1
ring dips
50% X 5 sets
wod:
5 strict chest to bar
30\90 double unders\singles
10 pull up
30\90 double unders\singles
15 kn2e
30\90 double unders\singles
10 pull up
30\90 double unders\singles
5 c2b
check out:
3 sets of:
10 hollow rock
10 back extention
Hunters:
1. Metcon
1 RFT:
800m Run
20 Power Snatches, 115/80
800m Run
**
2. Snatch
EMOMx8
Min 1: 50# under 1RM
Min 2: 40# under 1RM
Min 3: 30# under 1RMM
Min 4: 20# under 1RM
**
3. Push Press
5×3, climbing
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