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Friday 5.19.17: Core, Snatch Technique, Run, Hang Power Snatch

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PreWOD Core

3 Rounds (10:00)

5 Jefferson Curls, bar

5 Barbell Rollouts

10 Bicycle Crunches

Pressing Snatch Balance


Keep this light and technique/form focused. 

Snatch + OHS

3 x (1 + 3)

Medium loading while building each set.

16:00 EoMOM (8 Rounds)

200m Sprint

5 Hang Power Snatches, 95/65

Work at high intensity to earn rest before the next round begins.

Wednesday 5.10.17: Bench Press, Rope Climb, JT

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a) Bench Press

8 x 3

a) Rope Climb

8 x 1


In honor of Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, while conducting combat operations in the vicinity of Asadabad, Afghanistan, in Kumar Province.
He is survived by his father, John; mother, Carrie; and wife, Erin.



Ring Dip

Push Up