July 6, 2020

WOD: 072006

Metcon (Time)
WOD:
21-15-9
Toes-to-Bar
Power Snatches (95/65)
Directly Into…
9-15-21
Cal Assault Bike
Overhead Squats (95/65)
Warm-up
30 Seconds
Easy Bike
PVC Pass Throughs
Active Samson
Moderate Bike
PVC Overhead Squats
Push-up to Down Dog
Faster Bike
PVC Overhead Squats (More Narrow)
Straight Leg Sit-ups

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
then…
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar
then…
1 Round
With Lighter Weight:
5 Toes to Bar
5 Power Snatches
5 Calorie Bike Erg
5 Overhead Squats

Overtime (Weight)
Front Squat [10-8-6-4-2]
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 66% 1RM
Set 2: 8 Reps @ 71% 1RM
Set 3: 6 Reps @ 76% 1RM
Set 4: 4 Reps @ 83% 1RM
Set 5: 2 Reps @ 91% 1RM

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