“Swinger”

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Dynamic warm up
Group warm up
50 heavy Russians.
50 frog legs
Deadlift protocol
85%
3 sets of 3 half range deadlifts
Immediately followed by 5 box jumps
85-95% of Max.
“Swinger”
4 rounds for time
500 meter Row
21 kb swings 1.5/1.0
MAD MOBI
Press ups
Pigeon
Knee on the wall
Hamstring up n over

 

“Mattnasty”

rowers

Equipment is showing up every day!

Dynamic warm up 
Group warm up
50 heavy Russians.
50 frog legs
SKILL
3 position snatch  (2 second pause in the catch position)
Hip
Hang (above the knee)
Floor.
3-3-3-3-3
“MATTNASTY”
Amrap in 10 minutes.
7 strict hspu
10 pistols alternating
10 burpees to a plate
MAD MOBI 
Press ups
Pigeon
Knee on the wall
Hamstring up n over