9am-12pm – Open Gym

9am – Plyometrics – Explosive Movements/Ladder – Coach Jeff

10am – Technique & Movement – Kipping/Glide Kipping/BMU & RMU Progressions – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – SG Push Press/Power Snatch/Snatch– Coach Jeff

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CROSSFIT

Lift

EMOTM 8 Minutes of:

5 TnG Power Snatches

MetCon

15 Minute AMRAP of:

60 Double Unders

8 KB Waiter Squat – L (1/1.5 Pood)

8 KB Waiter Squat – R (1/1.5 Pood)

10 SA KB Snatch – L (1/1.5 Pood)

10 SA KB Snatch – R (1/1.5 Pood)

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