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Daily Workout WOD, July 2, 2021

02 Jul, 2021

7.2.21

Metcon
1 mins Row or Assault Bike
90 sec/side Bent Over Lat Stretch on post
Then for 8 mins complete 2-3 sets of:
8/side Single Leg Hip Thrusts
16 Banded Pull Aparts
8 Behind the Neck Snatch Grip Strict Press
30 sec OH Squat Hold at the bottom of the squat
Snatch Balance (EMOM x 5 mins: 3-5 reps)
Use this as a technical warm up.
Take 1 sec in the dip position, then push on your feet & drop under the bar. Go directly into the bottom receiving position.
Hang Snatch (Weight)
Every 45 secs x 9 mins (12 rds): 2 at 70-75% + one of the Jump Variations

Regular Jump: 1/side Half Kneeling to Squat to High Jump
Intermediate Jump: 1 Kneeling to Squat to High Jump
Advanced Jump: 1 Kneeling to Squat to High Jump

Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
1 Rope Climb
8 Strict Press (75/55)

Scale Rope Climb for 2 Lay to Stands, 3-5 Strict Pull Ups, 5 Ring Rows

Rest 2 Minutes
Metcon (Calories)
AMRAP x 5 mins:
Max Cals Row or Assault Bike

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
12 Push Ups
12 KB Sumo Deadlift High Pulls (35/25)
Metcon
Optional Extra Work

Every 90 secs for 15 mins (10 rds):
2-6 Ring or Bar MUs + 6-12 Push Ups

Complete 3-4 sets of:
12 Kneeling Double DB Arnold Strict Press
6-12 Strict Shins to Bar
4-6 Strict Skin the Cat or Light Kipping
Rest 90 secs

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