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Training for Wednesday, July 11th

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Warm Up
Group Circle
Snatch Mobility with PVC
Snatch Activations with Bands
Snatch Drills with Blank Bar

Weightlifting Test
20:00 to find a 1-Rep Max Snatch
*May use Power, Squat or Split Snatch


Warm Up #2
320m Run (to pharmacy drive thru sign)
Push Jerk Practice and warm up to working weight

Workout of the Day
3 x 3:00 AMRAP
320m Run
20 Hollow Rocks
Max Shoulder to Overheads 95/65 (Rx+ 115/80, Comp 135/95)
*Score is total Shoulder to Overheads, no rest between AMRAPs.

Cardio CrossFit (6am, 9:30am, 5pm)
5 x 4:30 AMRAP, :30 Rest
400m Run
10 Snatches 75/55 (Rx+ 95/65 or heavier)
20 Hollow Rocks
Max Shoulder to Overheads
*Score is total Shoulder to Overheads

Cool Down
400m walk/jog or 3:00 light bike
1:00 Trap + Shoulder Smash each side
1:00 Raised Leg Hamstring Stretch each side
1:00 Standing Quad Stretch each leg
Abdominal Stretch