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Monday, January 15, 2018

14
Jan

Monday, January 15, 2018

VOD
11 For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future.  Jeremiah 29:11

Warm Up
2:00 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 PVC OHS
:30s second Samson Stretch each side
5 Kip Swings + 2-3 Kipping Pull-Ups
Into (all done with an empty barbell)
1:00 Moderate Bike or Row
5 Snatch Grip Stiff-Legged Deadlifts
5 Snatch Grip Deadlifts (regular setup)
5 Ring Kip Swings
Into…
:45s Moderate Bike or Row
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Push Jerks
5 Hang Muscle Snatches
Strength
HANG SQUAT SNATCH
Build to a Heavy Single
WOD
AMRAP 10:
10 Hang Squat Snatches (75/55)
30 Double Unders