Grunt/Comp Class 7/6/19

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 (EMOM x 12)

1 Squat Snatch

**Build from 50% of 1RM

Accessory

A. EMOM x 12:

1. 40sec Max Kipping HSPU

2. 45sec Weighted Plank Hold

B. 4 sets:

Max reps bench press 70%

*rest 2min

Metcon (Time)

9-7-5

PS 135/95

Bar MU (scale 12-9-6 C2B Pullup)

*rest 3min

4 rounds:

50ft sumo sled drag 180/135

15/12 Cal ROW

100ft KB/DB SA OH Carry + Suitcase carry 70/50

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