Friday, June 29, 2018 - Train8nine
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Friday, June 29, 2018

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Lift 8N – Pull Day 2

Straight Set: Every minute for three minutes perform:
15 Barbell Romanian Deadlifts RTF 1

Straight Set: Every minute for three minutes perform:
15 Barbell Bentover Rows RTF 1
*no pull-ups due to metcon

 

Metcon

EMOM for 9 minutes perform 

Minute 1: Frog Pumps
Minute 2: Plank Rocks
Minute 3: Russian Kettlebell Swings

rest 3 minutes then 

In seven minutes attempt to complete:

21 Power Snatches
21 Pull-ups
*must rest :30 seconds

15 Power Snatches
15 Pull-ups
*must rest :30 seconds

9 Power Snatches
9 Pull-ups

Elite: 135 / 95 – Chest-to-bar Pull-ups
Rx: 95 / 65
Scaled: 65 / 50

Post time or reps completed to whiteboard. 

Lift 8N (post class)
3 x 16 GHD Back Extensions -med ball RTF 1
3 x 16 Reverse Hyper RTF 1
3 x 16 Barbell Bicep Curls RTF 1

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