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Hip Hop Friday 10102014

9
Oct

Hip Hop Friday 10102014

 Nicole Loves 90s Hip Hop.


Nicole Loves 90s Hip Hop!

Fitness:

A.) 2 KB / DB Snatch + 2 OH squat

6×1 L/R

B.) 4 min AMRAP

4 Med Ball Slams

8 Burpees

12 Wallball (20/14)

16 Mountain Climbers

3 min AMRAP

4 Med Ball Slams

8 Burpees

12 Wallball (20/14)

2 min AMRAP

4 Med Ball Slams

8 Burpees

1 min AMRAP

Med Ball Slams

Perform:

A.) Snatch – Position 1 pause 

6×1 @ 75% or less

B.) 4 min AMRAP

4 Snatch (95/65)

8 Burpees

12 Wallball (20/14)

16 Mountain Climbers

3 min AMRAP

4 Snatch (95/65)

8 Burpees

12 Wallball (20/14)

2 min AMRAP

4 Snatch (95/65)

8 Burpees

1 min AMRAP

Max Snatch (95/65)

Compete:

A.) High Hang Snatch – Position 1 

Work up to heavy single for the day 3 misses or less

B.) 4 min AMRAP

4 Snatch (115/85)

8 Burpees

12 Wallball (25/16)

16 Mountain Climbers

3 min AMRAP

4 Snatch (115/85)

8 Burpees

12 Wallball (25/16)

2 min AMRAP

4 Snatch (115/85)

8 Burpees

1 min AMRAP

Max Snatch (115/85)

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