Daily Community Programming Aug 22nd

 Try a whole day Of 321 – Gaux’s program tell us what you thing 


1500m row then 20 sec all out 40 sec chill x 5 min

20 min romwod prehab and 12 ring rows + 12 ring dips x 4 rounds in this time

snatch 5x 3 70%

snatch 6×2 80%

snatch 7×1 90%

rest as needed 

full clean 10×2 80%

squat 5×5 80% 

rest as needed 

weighted glute bridges 5×5

30 wallballs 30/20 + 20 pistols + 10 p snatch 155/105 x 3 rounds

rest as needed 

press to hs hold work x 30 minutes

accessory 30 ghd hip extensions + 1 min free standing hs hold + 5 parallette hs pu x 4 rounds nft

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