Grunt/Comp Class 7/13/19

720 Athletics – Grunt/Competitors Class

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Warm-up (No Measure)

Show up 15-20min early. Warm up on your own and be ready to go at 7 for the coach to go over the session

Squat Snatch (EMOM x 12)

1 Squat Snatch

**Build from 55% of 1RM


A. EMOM x 12:

1. In 40sec, 10-15 Kipping HSPU (30sec to complete) + HS Hold in remaining time

2. 30sec to Accumulate as much time in ring support hold

B. 4 sets:

Max reps bench press 72.5%

*rest 2min

Metcon (AMRAP – Reps)

8min AMRAP:

9 Wallballs 30#

7 T2B

5 C2B Pullups

*rest 4min

6min AMRAP:

8 CAL AB *reset monitor each rd

8 DBL KB Thrusters 53#/hand