Grunt/Comp Class 9/7/19

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

Power Clean (Choose PC or PS. NOT BOTH)

EMOM x 15-20:

1 Rep

Start at 60-65% and build 5# each set. Build but no more than 2 misses at any given weight

Power Snatch

EMOM x 15-20:

1 Rep

Start at 60-65% and build 5# each set. Build but no more than 2 misses at any given weight

Accessory

2 sets A1-3:

1.5 DB Incline press (half rep + full rep)

2min NON STOP effort

*Build as needed

*rest 30sec before A2

2 sets:

50 Band Face Pulls

*rest 30sec before A3

2 sets:

10/10 shovel deadlifts

*rest 30sec before A1

Metcon (Time)

3 rounds:

400m run w/ 45/30 SB

8 DB Man Makers (Squat) 45/25

400m run w/ 45/30 SB

12 Burpees Box Jump 30/24″

*2min recovery ROW b/t rounds

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