STRONG PERSON CLASS TONIGHT AT 7.15PM

WORKOUT OF THE DAY

STRENGTH

10 min EMOM

2 Hang Snatch + 2 Snatch Balance @ 50-60% of your 1RM Snatch

CONDITIONING

18 min EMOM (every 3 mins)

3  Power Snatches 40/30kg

6 Pull-ups

9 Box Jumps

10/8 cal Bike

20 sec Handstand Hold

***RX+ Pull-ups = Muscle ups; Handstand Hold = 10m Handstand Walk

7.15pm STRONG PERSON CLASS

**STRONG PERSON Circuit**

Rotate through stations every 3 mins, for 24mins.

1) 1 min Deadball Ground to top of Box

2) 60m Farmers Carry (with heavy dumbbells or kettlebells)

3) 100m Heavy sled drag (from garage door to Gadget Geeks ramp and back)

4) 20m Yoke carry @ 1.5 times bodyweight

Published by Wilsy

Crossfit Coach

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