November 18, 2020

November 18, 2020

11/18/20

Weightlifting
Snatch Grip Deadlift (4X3)
Snatch Grip Deadlift for load::

4×3 @ 80-105% 1RM Snatch

Metcon
Metcon (Time)
10 Rounds:

8 KB Swings 53/35lbs
6 Toes to Bar

Extra Work
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Minutes x 2:

6 Box Jumps 36/30"
4/3 Ring Dips
6 Box Jumps 36/30"
4/3 Ring Dips
10 Hang Power Cleans 165/115lbs
4/3 Ring Dips

Rest 3:00 between AMRAPs.

Continue where you left off on round two.

*Note the high box jumps

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