Grunt/Comp Class 6/15/19

720 Athletics – Grunt/Competitors Class

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Warm-up (No Measure)

Show up 15-20min early. Warm up on your own and be ready to go at 7 for the coach to go over the session

Squat Snatch (15min to build)

1 Squat Snatch

1 Hang Squat Snatch

1 Overhead Squat

Accessory

A. 4 sets:

10 Close Grip DB Press (Hex heads touching)

*All at same heavy weight or heavier from last week

*Rest 30sec before B

B. 4 sets:

SUB max Strict Chest to Ring Pullups

*Add up to 15# this week

**Scale w/ Jumping eccentric

**Rest 90sec before A

Metcon (Time)

4 rounds:

8 HSPU 2-4″ Deficit

12 Hang Clean and Jerks 115/75

*rest 3min

40 Front Squat 95/65

**rest 3min

2 rounds:

10 Ring muscle ups

20 DB Snatch 55-70#/35-50#

30/20 Cal AB

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