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Thursday July 13, 2017

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(Practice / Phosphogenic 1-10 sec bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies

SOD 1

5 x 3^ OHS and 3 x 10 Towel close grip Pull-ups (one towel – break-up reps as needed) (*Athletes bring in one bath towel to use today) (20 min)

SOD 2

EMOM on the 2 min for 8 min
2 Segmented Snatch Pulls: shin, knees, high hip, pull and shrug:

SOD 3

EMOM on the 1 min for 5 min
1 High Hip Squat Snatch (60-65% of squat snatch max) OR 2-3reps to work on skill

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