Grunt/Comp Class 8/10/19

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

Gymnastics

12min EMOM:

1. 5-7 RMU

2. 12 Kipping HSPU

3. 15/15sec PVC Paddle

Squat Clean

E2min x 6:

2 Hang Clean Pulls

1 Hang Squat clean

1 Squat Clean

*Build to a heavy (not a max, goal is no misses)

Metcon (Time)

3 Rounds:

9 Thrusters 135/95

12 Burpees to 6″ Target

15 T2B

*rest 5min

Metcon (Time)

21-15-9

Row Cals

*30sec KB Front rack hold 70/53- per hand + 30ft HS Walk after each set

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