8.21.19

A. Warm Up

EMOM x 12 mins

1st – Goblet Cossack Squat x 3/leg Tempo 30X0

2nd – 10 Russian KBS Heavy

3rd – 20sec Air dyne HARD (build up to sprint pace)

B. Olympic Lifting

3 sets of 5 reps Muscle Clean

-then-

4 sets of Muscle Snatch Complex

1 Muscle Snatch + 2 Hang Muscle Snatch Below Knee

C. WOD

3 Rounds for time of:

4 Hang Power Cleans 95/65

6 Thrusters

8 Bar Facing Burpees

12 Toes to Bar

Row 18/15 Calories

-rest 2mins between rounds-

*Every set increase your pace on the Rower

**coaches challenge 5 rounds

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