Great Team Training this past weekend
1.
A. Hero WOD
4 rds
100’ OH Walking Lunge (45/25)
30 Box Jumps (24/20) - step down
20 Wall Balls (24/20)
10 HSPU
B. DB SA Row x 4 sets each side x 8-10 reps
2.
A. Snatch Wave 3.2.1 ; start @70% for first triple and climb accordingly first ave and continuing on. Try to start each new wave higher than wave prior.
B. Clean & Jerk; Triple - climb to 3RM; NOT TnG
C. Front SqT - 1 + 1/4 SqT - climb to heavy double in <15 min
D. 10-20 min on bike @Z1
E. Scap / Recovery Work
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